Eat Right, Live Well – Part 4

Part 4 - For Maintaining A Healthy Weight (Last Part)

Losing or maintaining one’s weight is always a popular New Year’s resolution. To keep the kilos off this year, dieticians share some simple tips to help you keep this commitment.

1. Don’t skip meals
            Many people often try to skip a meal especially after indulging in a huge buffet spread or a heavy breakfast. That is not a good idea as the cycle of over-eating in one meal and skipping the next will cause big fluctuations in your blood glucose level and lead to even bigger hunger pangs and food cravings.
            To satisfy these hunger pangs and cravings, it is likely that you will again over-eat which will only perpetuate the unhealthy cycle.

2. Downsizing
            Where possible, order smaller portions and avoid “up-sizing” your meal. Share appetisers and desserts with your family or friends. When eating at home, portion control can also be achieved and it is as easy as using a smaller dinner plate.

3. Calories, calories, calories

              Being aware of the daily amount of calories you are consuming is always an effective way of keeping your weight in check. When one gains weigh, it is because the amount of calories consumed exceeds the amount of calories burned through daily activities and exercise.

              An easy way to check the number of calories in a food product is by reading the nutrition information panel on the packaging. If you are dining out, it is hard to estimate the number of calories in your dish, choose the food option that is likely to be lower in calories.

              If you are careful about selecting healthier choices, keep to reasonable sized portions as over-indulging on healthy foods also means additional calories you do not need.

4. Shop smart

              Before hitting the supermarket, prepare a shopping list and carefully consider each item that you include in the list.

              Stick to the list when navigating the supermarket aisles and avoid impulse buys. Timing your shopping trip well can also influence your purchases. For example, avoid going to the supermarket when you are hungry, for that is when snacks and confectionary look the most tempting.

5. Snacking between meals

              Snacking is not necessarily a bad habit provided you are smart about when and what you snack on.

              If your work is demanding or if you are physically active, light and healthy snacks in between meals can help to fuel your brain and body.

              These snacks can also prevent hunger pangs that may lead to over-eating during meal times.

              Remember to enjoy your snacks not too close t o main meal times. Good options include whole wheat crackers, trail mix, a light sandwich, fruit, yogurt or juice.

A Shadow of the Light

It has been written that, “A glass of wine once lost a kingdom; a nail turned the tide of a mighty battle, and a woman’s smile once destroyed the homes of a million people.” So It happens that little things have at times changed the course of human events. And a legend also relates that the untiring determination of a tiny spider spinning a web in an old barn gave Robert Bruce of Scotland renewed courage to return to battle and thus succeed in his mission.

But the majority of us are not marked for such historical destinies and the role we play upon the stage of life may make little impression upon the tides of a nation’s progress. Yet who can say how much the little things we do today may deeply affect the tomorrow of someone we may never know?

Greatness does not always mean fame, wealth, or power. Greatness requires more than these trappings. It is that subtle something in the innermost recesses of the self which glows like a ray from an invisible candle shedding the light of illumination into the dark night, and leaving in its wake an unforgettable essence only the heart can comprehend.

- Merle A Allison 

Why I Fired My Secretary

              Last week was my birthday and I didn’t feel very well waking up that morning. I went downstairs for breakfast hoping my wife would be pleasant and say, “Happy Birthday!”, and possible have a present for me.

              As it turned out, she barely said good morning, let alone “Happy Birthday.”

              I thought…. Well, that’s marriage for you, but the kids will remember.

              My kids came into breakfast and didn’t say a word. So when I left for the office, I was feeling pretty low and somewhat despondent.

              As I walked into my office, my secretary, Jane, said, “Good morning boss, Happy Birthday!” It felt a little better that at least someone had remembered.

              I worked until one o’clock and then Jane knocked on my door and said, “You know, it’s such a beautiful day outside, and it’s your birthday, let’s go out to lunch, just you and me.”

              I said, “Thanks Jane, that’s the greatest thing I’ve heard all day. Let’s go!” 

              We went to lunch. But we didn’t go where we normally would go. We dined instead at a little place with a private table. We had two Martinis each and I enjoyed the meal tremendously.

              On the way back to the office, Jane said, “You know, it’s such a beautiful day… We don’t need to go back to the office, do we?”

              I responded, “I guess not. What do you have in mind?”

              She said, “Let’s go to my apartment.”

              After arriving at her apartment, Jane turned to me and said, “Boss, if you don’t mind, I’m going to step into the bedroom for a moment. I’ll be right back.”

              “OK.” I nervously replied.

              She went into the bedroom and, after a couple of minutes, she came out carrying a huge Birthday Cake.… followed by my wife, kids, many of my friends and all my co-workers, all singing “Happy Birthday.” 

              And I just sat there … on the couch … Naked!

Trivia

Here’s a little Trivia for you. However, I can't guarantee the accuracy of all the points. :-)

Elephants are the only animals that cannot jump.

Honey is the only food that doesn't spoil

Intelligent people have more zinc and copper in their hair.

The first novel ever written on a typewriter: Tom Sawyer.

The winter of 1932 was so cold that Niagara Falls froze completely solid.

The first couple to be shown in bed together on prime time TV was Fred and Wilma Flintstone

The microwave was invented after a researcher walked by a radar tube and a chocolate bar melted in his pocket.

If you were to spell out numbers, you would have to go until one thousand before you find the letter "A"

Emotional pain

Emotional pain is an inevitable reality of life. Pain need not only mean discomfort but can also be utilized as a positive force for growth in humanness. A life without pain, if such a life were possible, would be but part of a life; for pain and joy are interrelated, at times dependent one upon the other, in certain circumstances growing one from the other.

Emotional pain is largely self made. It does not arise, as we so often presume, from the actions of others, a negative situation or an unhappy occurrence. It is our personal reaction to these things. It is not others and other things which caused our unhappiness. It is ourselves. In a very real sense, we are directly responsible for our pain. 

We may either agonize over our human condition and curse our friends, family, society and God, whom we feel are responsible for it, or we may choose to accept it and do something constructive and personal to ameliorate it. 

One decision will continue to create useless pain, the other will bring solutions to it. We may feel hopeless depression at the thought of our inevitable old age and death, a depression which will deprive us of present possibilities for life; or we may see the existence of these phenomena as an incentive to improve the quality of our lives now. 

A personal rejection may be taken as an insurmountable barrier and a reason for self-pity and hate, or as an incentive for looking more closely and critically at our behaviour as a means of correcting and thus, attempting to change the behaviour of others towards us. The choice s are ours to make. 

- Leo Buscaglia 

Today

Today I will delete from my diary two days: yesterday and tomorrow. Yesterday was to learn and tomorrow will be the consequence of what I can do today.

Today is the last opportunity I have to live intensely, as no one can assure me that I will see tomorrow’s sunrise.

Today I will be brave enough not to let any opportunity pass me by.

Today I will invest my most valuable resource: my time.

Today I will spend each minute passionately to make today a different and unique day in my life.

Today I will defy every obstacle that appears on my way.

Today I will take the time to be happy and will leave my footprints and my presence in the hearts of others.

Today I invite you to begin a new season where we can dream that everything we undertake is possible and we fulfil it with joy and dignity.

Today I will face life with the conviction that this day will not ever return.

- Source Unknown

Lucky Moments

Perhaps this is what luck means!

Eat Well, Live Right - Part 3

Part 3 – Food For Indulgent Treats

Indulgence does not have to come at the expense of your waistline. Dieticians recommend some not so naughty but nice foods for those decadent moments.

1. Dark Chocolate

              If the very idea of having to give up chocolate upsets you, do not despair. Dark chocolate is an excellent alternative to milk chocolate.

              Dark chocolate retains higher levels of flavonoids from natural cocoa, and falvonoids are a source of antioxidants and are good for the heart.

              Dark chocolates should have a minimum of 35 per cent cocoa solids in relation to all the other ingredients in the product.

              You do not need to consume large amounts of cocoa-rich products to reap the benefits. Try 20 to 50g – about two to five squares – of dark chocolate up to three to four times a week. At about 75 calories for four small squares of dark chocolate, it is a treat you can indulge in without feeling guilty.

2. Gelato 

              Gelato can be a healthy and delicious substitute for ice cream because gelato recipes usually include more milk and less cream. Therefore, they contain less fat and calories than regular ice cream. An occasional one to two scoops of gelato in place of regular ice cream can be a healthy indulgence.

3. Nuts

              Instead of grabbing a pack of potato crisps, go for roasted, unsalted nuts as they can be just as satisfying. Nuts are high in protein, a good source of fibre and have beneficial monounsaturated fats, calcium and iron.

              By choosing a mixture of nuts, you will get a variety of important vitamins and minerals. Choose the unsalted or lightly salted versions that are not fried or roasted.

4. Dried fruit

              Snacking on dried fruit is not only a smart way to enjoy more fruit but also a great way to satisfy your craving something sweet. Dried fruit also make good snacks-to-go.

              Choose those with little or no added sugar. Apricots, berries (such as cranberries) and raisins are often dried with just their natural sweetness.

              Dried fruit have a greater nutrient density, fibre content and antioxidant content than fresh fruit. Being nutrient-packed, be aware that dried fruit are also higher in calories. They can be added to a trail mix of nuts and sees, or to fresh fruit salads for a splash of colour and a healthy dose of nutrients.

5. Red wine

              The number of social events on your calendar show how you can easily rack up many extra calories from alcohol. Make a simple swap. Red wine can be a healthier choice at about 120 calories per glass.

              Research suggests that a glass of red wine a day may help to lower the risk of heart disease, thanks to the phytochemicals found in the skin and seeds of grapes used to make the wine.

              If you drink alcohol regularly, consider switching to red wine (women up to two 100ml glasses a day, and men up to three glasses a day).

Calm

In my younger days, in my quest for knowledge and answers, I subscribed to a magazine which explores the spiritual and mystical aspects of life. Some of the articles touched and influenced my outlook of life, and I have kept them. It’s my pleasure to share them with you now. 

I would like to clarify that the word ‘spiritual’ used here has nothing to do with religion. A religious person may be spiritual as well, but a spiritual person is not necessarily religious. 

Calm 

Calmness of mind is one of the beautiful jewels of wisdom. It is the result of long and patient effort in self-control. Its presence is an indication of ripened experience, and of a more than ordinary knowledge of the laws of operation of thought. An individual becomes calm in the measure that he understands himself as a thought-evolved being, for such knowledge necessitates the understanding of others as a result of thought, and sees more clearly the internal relations of things by the actions of cause and effect. He ceases to fuss, worry and grieve, and remains poised, steadfast, serene.

The calm person, having learned how to govern himself, knows how to adapt himself to others; and they in turn revere his spiritual strength, and feel that they can learn from him and rely upon him. The more tranquil one becomes, the greater his success, influence, and power for good. 

The strong, calm man or woman is always loved and revered, like a shade-giving tree in a thirsty land, or a sheltering rock in a storm. Who does not love a tranquil heart, a sweet-tempered, balanced life? It does not matter whether it rains or shines, or what changes come to those possessing these blessings, for they are always sweet, serene, and calm. That exquisite poise of character which we call serenity is the flowering of life, the frontage of the soul. It is precious as wisdom, to be more desired than gold. 

Many people ruin their lives and mar their happiness by lack of self-control. Humanity surges with controlled passion, is tumultuous with ungoverned grief, and is blown about by anxiety and doubt! Only the wise man, whose thoughts are controlled and purified, makes the winds and the storms of the soul obey him.

- Author Unknown 

Calmness comes from within. It is the peace and restfulness of the depths of our nature. The fury of storm and of wind agitate only the surface of the sea; they penetrate only two or three hundred feet; below that is the calm, unruffled deep. To be ready for the great crises of life we must learn serenity in our daily living. Calmness is the crown of self-control. - William Jordan 

Calmness is the rarest quality in human life. It is the poise of a great nature, in harmony with itself and its ideals. It is the moral atmosphere of a life self-centered, self-reliant, and self-controlled. Calmness is singleness of purpose, absolute confidence, and conscious power, ready to be focused in an instant to meet any crises. - William Jordan

Calmness is the cradle of power. - Josiah Gilbert Holland 

A Letter Of Appreciation

A letter which a lady wrote to Tide detergent company:

Dear Tide,

              I am writing to say what an excellent product you have! About a month ago, I spilled some red wine on my new white blouse. My inconsiderate and uncaring husband started to berate me about how clumsy I was, and in general, started becoming a real pain in the neck. One thing led to another, and somehow I ended up with a lot of his blood on my white blouse.

              I tried to get the stains out using a bargain detergent, but they just wouldn’t come out. After a quick trip to the supermarket, I purchased a bottle of liquid Tide with bleach, and to my surprise and complete satisfaction, all of the stains came out!

              In fact, the stains came out so well that the detectives who came by yesterday told me that the DNA tests on my blouse were negative, and my attorney called to tell me that I would no longer be considered a suspect in the disappearance of my husband.

              What a relief! Going through menopause is bad enough, without being considered a murder suspect! I thank you, once again, for having such a great product.

              Well, ‘gotta go. I have to write a letter to the Hefty plastic bag people.