It is so nice to read all your positive feedback and very valuable comments. Just before I go to my new post I wanted to thank all of you who shared with me some of the issues with my website. I am still learning a lot of things about blogging and technical capabilities. I appreciate your patience and promise to fix all the issues I have influence on. I can assure that I try to go thru all of your comments, the number of users grows every day so I hope I will be able to follow on your feedback to improve my website.
Today I will share a bit about how my easy down with diet influenced on my weight going up within 4 days. Last Saturday I stepped on weight and 126 pounds no surprise, and guess what almost every day 1 pond up. Well when you will read:
– how much
– what time and how late
I was eating I believe you will not be surprised. This ‘diet’s relaxation’ came after being so optimistic checking weight after coming back from Texas, US. And here the first warning, do not resign completely from regime and do not relax too easily and keep checking weight.
What would happen if I did not check weight for 2 or maybe 3 weeks and keep with the same ‘optimistic’ approach? Well 4 pounds in 4 day = 14 pounds in 2 weeks! Yes that is it. Maybe not 14 straight forward but could be.
I was checking weight and recording almost every day, so later I will share how weight grew and what caused it, per my observation. It may be more important for some people rather than observation what causes weight loss.
Before I move on, I wanted to share my day, after seeing on scale 130 pounds. For those who does not know I made a limit, my preferable weight is 125 pound and the highest is 130 pound, which I promised to myself not to exceed.
So here I am. Probably I should cry and stop eating at all and only exercise. Probably yes, but I also advised DO NOT to jump from one extreme to another.
After waking up I started my day with warm water with lemon, in one of my post I shared benefits of it already.
So Thursday excellent day, Sunny Shanghai, pollution only AQI = 42, which mean air quality excellent (for China conditions ), since for a few last days I went sleep very early, pretty heavy after significant amount of food, Thursday I woke up at 4:30am. I thought to run on treadmill which I have at home, but since weather was so nice decided to walk all the way to my office, over 7km. Surprisingly it took me only 1.15min, pretty fast walking. Well maybe slightly more since I stopped in Starbucks and bought Venti Latte. To be honest last time when I saw in Houston the board with prices and each line had a number of calories, Grande Latte has 190 cal., go and check they have it on website:
I explained to myself to minimize the coffee intake with milk to small portion in the morning or skip it at all or drink without milk, only if I am very tired and feel sleepy.
Well not this Thursday when was waking up at 4:30am, having night calls which last ends after midnight, I needed a coffee. Last week I felt pretty tired which could still due to jet lag resulted from time zone changes.
Again you need to watch what you eat when having jet lag, as you may easily overeat not feeling full, and have appetite disorder.
Just to remind possible jet lag symptoms:
– Daytime fatigue
– Disturb sleep –such insomnia, early waking or excessive sleepiness
– Difficulty concentrating or functioning at your usually
– Stomach problems, constipation or diarrhea, I compare it to the time I was pregnant I gained a lot of weight as I was trying to overeat my unpleasant feeling in my stomach
– Muscle soreness
– Menstrual symptoms in women
Some of the symptoms you may miss match with sickness or even flu.
Anyway no excuses but it is hard to motivate to do some sport or exercise.
Yesterday before 6am I walked to the office all the way. Just in front of Starbucks took few photos. There were Chinese women dancing with ancient Chinese sworn. This is a very common practice in China as on the main Shanghai squares and streets, we see people dancing together or alone and doing different kind of exercise.
Chinese people do not shame, even when somebody is watching them, they value their healthy life style, so you can see a lot of them walking backwards. I was asking in my office why, apparently they do to train different part of muscle and unload and relax spine. Apparently this is a centuries-old tradition in China. There’s some sort of legend of immortal creatures, who “walked backwards faster than the eye manages to capture”. So maybe the Chinese walking backwards because they want to be immortal? Or maybe they think that back in time and become young go? I believe they clever enough to start to work out unused muscle, or maybe to balance the body or spirt.
There is much more interesting about sports in China and here few more that you can see every day while walking thru main streets of Shanghai for instance.
Chinese people perhaps do not have to sport as a professional approach as our Western neighbors, but it derive much more pleasure. This applies mainly older people, because only they have the time to his regular practice. As they say the statistics, 3/4 of citizens over age 60 regularly several times a week practicing some form of movement.
The favorite sport is dancing, they dance in pairs or in Individuals on the streets where they put the tape recorder. For parquet, Chinese uses their parks and squares, were, and generally all that is large and flat. Even less demanding for the location to train is tai chi, as it requires only a piece of a flat surface.
It is an internal Chinese martial art practiced for both its defense training and its health benefits. It is also typically practiced for a variety of other personal reasons: its hard and soft martial art technique, demonstration competitions, and longevity. As a result, a multitude of training forms exist, both traditional and modern, which correspond to those aims. Some training forms of t’ai chi ch’uan are especially known for being practiced with relatively slow movement.
Tai chi are grown in alleys under the trees, the playground and place on grill. It looks like a strange dance in slow motion, but it develops the muscles of the whole body. If you consider the tai chi you must absolutely train it every day for true results.
Unfortunately, the beautiful Chinese tradition of sports (whatever it was) always and everywhere seems to be ending. The Chinese government raises the alarm – the young generations of sports was overcome laziness. Young Chinese are forced to spend hours to be the best at school with minimum focus on sport activity, they do not like to move and prefer iPhones & iPads from any sport activities. Just by ride the subway to see how everyone pushing to get in line for the escalator to not having to climb. Many wears glasses due to constant watching or playing on iPhone.
Even in the restaurant the family is sitting at one table but each of them separately is using its own iPhone. It looks like the walking about in 20 years to so many disappear from the Chinese streets. That’s pity.
Well to be very honest I should not only complain this is in China only. Recently while traveling from Houston to LA, I saw 2 young girls during all flight talking with each other while holding and constantly showing something on their iPhones. It would not be very strange however I had strong impression they would miss topics while taking them away their iPhones, as conversation was focused on what they showed to each other in their phones. Well maybe I am too old, but here are the nice conversations that can last for a long time, exchanging the interesting topics, thoughts, discussions with sprit. Am I dreaming … Time to do something with it… Ok I think enough for today. Let me come back to merit.
So to get back on track I decided to walk all the way to office total almost 10,000 steps.
After reaching office I finished my coffee and ate dragon fruit with small cup of almonds.
Pitaya, commonly known in Asia as Dragon Fruits, to prepare a pitaya for consumption, the fruit is cut open to expose the flesh. The fruit’s texture is sometimes likened to that of the kiwifruit because of its black, crunchy seeds. The flesh, which is eaten raw, is mildly sweet and low in calories. The seeds are eaten together with the flesh, have a nutty taste and are rich in lipids, but they are indigestible unless chewed. The fruit is also converted into juice or wine, or used to flavor other beverages. The flowers can be eaten or steeped as tea.
Several of the Padres who missionized Baja California recorded an unusual form of consumption of pitaya that is also shared in some O’odham stories from southern Arizona. It is called the “second harvest” of pitaya seeds. With the scarcity of fruits in their lands, the pitaya was such a prized fruit that once it was eaten, the natives would wait for their own excrement to dry, then break it apart separating the pitaya seeds. These seeds would be ground into a flour and eaten again, giving the pitaya’s “second harvest” its name. Disgusting. Interestingly, the O’odham name for the Milky Way translates as “the second harvest of pitaya’. A 100-gram (3.5 oz) serving of white-fleshed pitahaya provides an estimated 21 milligrams of vitamin C, which corresponds to 34% of the daily value (DV) set for vitamin C. By way of comparison, this is less than half the amount of vitamin C found in an equal serving of oranges but more than three times the amount of vitamin C found in carrots. Vitamin C is perhaps best known for its ability to strengthen the immune system, but it also offers many other health benefits. When you eat dragon fruit or other foods that contain vitamin C, you boost your body’s natural ability to get rid of heavy metals and other toxins, promote the healing of your body’s cells, and improve your ability to cope with stress. Vitamin C is also an important antioxidant that is vital for overall good health and beautiful skin. So again, encourage you at least drink warm water in the morning with lemon, if you do not have other fruits that contains high % of vitamin C. Lemon you should have available all the time. Coming back to Dragon Fruit: A 100-gram portion of dragon fruit delivers 3 grams of fiber, which is equivalent to 12% of the daily reference value for dietary fiber. In addition to its nutritional value and health promoting effects, the dragon fruit is praised for its appetizing crunchy texture and refreshing, sweet flavor which is like a cross between kiwi and pear. To preserve most of its flavor and nutrients, the dragon fruit is usually eaten raw as a healthy snack or it is pureed into smoothies.
I probably do not need to promote almonds nutrition value, many of you probably know that some of top models apply diet that consist only from Almonds, so let us have a look for almonds nutritional value. It looks like almond has most of what are body needs. The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. In addition to their cholesterol-lowering effects, almonds’ ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds’ monounsaturated fats. In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium. Magnesium is Nature’s own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by providing 162 mg of potassium and only 0.2 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis. On top of it an almond-enriched low calorie diet can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. People who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.
• I cut some almonds and spread them over the salad, in Whole Foods you can buy ready nuts’ crunch, I will share a photo in the coming post.
• Spread some nut butter on your morning toast or bagel (if you still eat bread … try to avoid in burning phase)
• Upgrade that lunchbox favorite by spreading organic peanut butter and add grape jelly on type of bread you like or healthy choice
• Fill a celery stick with nut butter or simply just enjoy a handful of lightly roasted nuts as a healthy snack.
Don’t let concerns about gaining weight prevent you from enjoying the delicious taste and many health benefits of nuts! How many great childhood lunches involved a peanut butter and jelly sandwich? Reminder for those who are on Dukkan diet, watch which phase allows you to eat nuts. Very important where do you buy them, coming next. Regarding the almond, nut butter, we are not talking about commercial of the shelf, making it in the store by your own or at home, at least buy the organic ones. One more all these: Manganese, Copper & Riboflavin helps with energy production
Almonds are a very good source of manganese and copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing.
Almonds that are still in their shells have the longest shelf life. If purchasing these, look for shells that are not split, moldy or stained. Shelled almonds that are stored in a hermetically sealed container will last longer than those that are sold in bulk bins since they are less exposed to heat, air and humidity. If purchasing almonds in bulk bins, make sure that the store has a quick turnover of inventory and that the bulk containers are sealed well in order to ensure maximum freshness. Look for almonds that are uniform in color and not limp or shriveled. In addition, smell the almonds. They should smell sweet and nutty; if their odor is sharp or bitter, they are rancid.
Since almonds have a high fat content, it is important to store them properly in order to protect them from becoming rancid. Store shelled almonds in a tightly sealed container, in a cool dry place away from exposure to sunlight. Keeping them cold will further protect them from rancidity and prolong their freshness. Refrigerated almonds will keep for several months, while if stored in the freezer, almonds can be kept for up to a year. Shelled almond pieces will become rancid more quickly than whole shelled almonds. Almonds still in the shell have the longest shelf life.
Almonds are not actually raw unless you purchase them from the grower. The USDA pasteurization laws require them to be pasteurized before they are sold in the super market. These nuts easily absorb pesticides because of their high oil content so it is best to purchase organic almonds.
That’s when I learned that even pasteurized almonds could be labeled as “raw.” In fact, they can be steamed, irradiated, or treated with chemicals, and still be labeled as raw!
1) You can buy directly from farmers–> either at farmer’s markets or online
2) You can also buy almonds that were grown outside of the USA.
At end of Thursday I was very happy of my total activity:
Total walked distance 16,733 steps (12 km) and 45 minutes on the pool, I deserved for dinner:
– Fright chicken liver with different grains –buckwheat, quinoa, oat bran with sour kraut
– And before going to sleep 2 glasses of red wine and 2 pieces of camembert president
And now quick overview of this week what caused my weight going up.
So Sunday morning 05/17, my weight was 126, but whole Sunday I was eating a lot of carbohydrates –starting from sandwiches for breakfast and ice cream, then big lunch at Chinese restaurant: huge spicy crawl fish platter, fish soup, a jelly rice with bacon, the eel with tofu and beef in spicy sauce, small rice pizza and big beer. Hmm seems quite enough for all day. Well this was not the end of the day I had a dinner and late supper with sandwiches and Gouda cheese. Since Saturday I played bridge and in the evening ate mainly snacks, I was eating too much carbohydrates & fat on Sunday.
Let us have a look Monday 05/18 I had a good start and wanted to keep it mainly proteins, actually only proteins, eating 3 boiled eggs in the morning and 2 filet mignons for lunch, since I did not plan to walk nor exercise I thought to eat something small in the evening, and here was surprise since my husband bought broad been, I really love it cooked with small amount of salt. We cooked whole portion about 1 kg, since my husband went out for training I ate with my daughter everything and believe me or not most of it I finished by myself, on top of it just before going to bed. Next day no surprise, my weight went up.
Tuesday morning 05/19 weight = 128.5 pounds, and again just walking one way to work, and eating really a lot of carbohydrates. Bread talk was on top of my list and not only for bread, 3 sweet buns, and 1 pizza. At home again sandwiches with Gouda cheese. Tuesday I was pretty tired and went sleep very early about 8pm.
Wednesday 05/20, morning weight = 129 pound, not so bad after so much Bread Talk… Again only one way walk to subway, about 5,650 steps. Morning mix of grapefruit, orange and lemon juice. Office coffee with milk and 2 big sandwiches with Fromage and Gouda and Eggs, after lunch chocolate croissant with Dinner chicken liver with potatoes and sour kraut, bread with butter and whole tin of mackerel in tomato sauce, desert -ice cream with dark chocolate crunch.
Coming back to Thursday, weight = 130 pounds, why I am not surprise. Now if I keep eating what I did the last 4 day and no activity soon will come back to point where I was in back October 160 pound This is not going to happen.
So I did a lot: long distance walking > 12km, swimming, and sauna so at the end of the day I deserved for 2 glasses of wine with Camembert Cheese. Following very big lunch, that consist of:
1. Big Dough Soup with Shredded Lamb
2. Lamb leg
3. Oat Noodles with Tomato and Eggplant
4. Edamame beans
5. Sunflower seeds
6. Sea buckthorn
I would like to promote here the health benefits of Sea buckthorn ‘Seaberry” . Sea buckthorn is an herb. The leaves, flowers, and fruits are used to make medicine.
Sea buckthorn leaves and flowers are used for treating arthritis, gastrointestinal ulcers, gout, and skin rashes caused by infectious diseases such as measles. A tea containing sea buckthorn leaves is used as a source of vitamins, antioxidants, protein building blocks (amino acids), fatty acids and minerals; for improving blood pressure and lowering cholesterol; preventing and controlling blood vessel diseases; and boosting immunity. Sea buckthorn berries are used for preventing infections, improving sight, and slowing the aging process. The seed or berry oil is used as an expectorant for loosening phlegm; for treating asthma, heart disorders including chest pain (angina) and high cholesterol; for preventing blood vessel disease; and as an antioxidant. Sea buckthorn oil is also used for slowing the decline of thinking skills with age; reducing illness due to cancer, as well as limiting the toxicity of chemical cancer treatment (chemotherapy); balancing the immune system; treating stomach and intestinal diseases including ulcers and reflux esophagitis (GERD); treating night blindness and dry eye; and as a supplemental source of vitamins C, A, and E, beta-carotene, minerals, amino acids, and fatty acids.
In foods, sea buckthorn berries are used to make jellies, juices, purees, and sauces.
Different parts of sea-buckthorn have been used as traditional therapies for diseases. Bark and leaves have been used for treating diarrhea and dermatological disorders. Berry oil, either taken orally or applied topically, is believed to be a skin softener. In Indian, Chinese and Tibetan medicines, sea-buckthorn fruit may be added to medications in belief it affects pulmonary, gastrointestinal, cardiac, blood or metabolic disorders.
Finally Today Friday, Happy Friday, imagine 128.5 pound, drop only by 1.5 within 1 day, not bad, but look how much activity I had to do. What is more important I ate normally and still were able to drop with my weight.
Just to summarize, I see I gain when eating too much of:
– Fat cheese
– Fast food, French fries, and deep fried stuff.
By the way I think Bread Talk is very tasty but I would classify same as fast food, even thou they bake there at the store, still a lot of wheat and other adds into it, on top finished with cheese, chocolate or sugar which does not work for me.
Today I will not share more tips, wanted to give you some insight, that I even after you loose weight, you should watch products that are not for you. You need to find the answer to one very important question what you prefer:
– Eat in small amount but what you really love and feel all the time hungry due to small portions and high sugar content and high glycemic index, that raise your sugar level so you do not feel full
– Eat to feel full, but not usually tasty dishes, but that force your body to burn calories by digesting it and keeps you full for longer.
I am type 2, cannot starve all the time, if your sugar level is to low you get angry and cannot focus on your job, or other task you have to do.
Have you ever though why usually for actresses that plays the scrofula are tent to be very thin or even unhealthy thin almost anorectic, while happy people are rather seemed to look fluffy. My point here is I do not want to be fluffy but I want to be happy and at the same time do not want to look line scrofula.
Well difficult to find a balance, isn’t?
This is why I believe you should not be always hungry as you will be always angry on anything, at best scenario tried to do anything and enjoy life.
I truly believe that proteins gives you power, energy and making you full, while carbohydrates destroy your body cells and immune system, make you happy but just for a few minutes, until you finish your favorite cake and even not as when you finish you feel guilty which of course does not make you happy anymore longer.
At the end I wanted to share with you something which made me really admired the people who I watched, the name of the team is Horse man. On 9th of May just after coming back from US I was with my daughter on Shanghai Longines Global Champion Tour.
There was an entertainment team during the break who was giving the amazing show.
You may imagine horses jumping 160 to 170 cm at Grand Prix Show Jumping Competition. The obstacles on such competition are with heights up to 1.6 meters (5 feet 3 inches) and spreads of up to 2.0 meters (6 ft 7 in).
I took some pictures from Shanghai.
Here you have horses and humans jumping the same height.
What this gave to me after watching this show, that we create the limits ourselves.
Robert Anthony wrote that:
‘You can have anything you want, if you get rid of the belief that you cannot have’
Overall human absorb so much thoughts and plans for the future that recalls the life only when his days on earth are numbered. But then it is too late for anything.
So let us do not life pass by us…
I am going for the horse tour tomorrow.