Exercising without a gym

[Hamburger]

wow.....will take Nolicense results as a bench mark , cos mi gettin mi own results tmr. If don noe how to decipher, will seek CBS for enlightenment

[Nolicense]

post here lah.. then we can compare mah..

[Hamburger]

like tat no privacy, paisey lei .

 

Btw, for those who 1 2 saves some $$, juz walk into any polyclinic n ask for tis sort of blood test inclusive of HBA1c. Go in the a.m fasted of course, n it costs u 10 bucks.

 

Go back to e polyclinic 1 wk later n get e report from e doc n paid another 9 bucks. No need to ask them to analyze.......joking of course

 

Yes, i m a cheapskate. But since garment subsidized, why not use it.

[Nolicense]

do they order this test for you if you are not diabetic? i think this should be the standard test rather than the blood glucose as its more accurate over the long period.. hmm

[Nolicense]

Anywhere to do the VAP test then? not polyclinic? thanks

[Hamburger]

do they order this test for you if you are not diabetic? i think this should be the standard test rather than the blood glucose as its more accurate over the long period.. hmm

oh no......my bad. need to get a blood test form from doc 1st. So tats gonna b 3 visits all together. Juz tell e doc on ur 1st visit tat u want a HBA1C, they will do it, as they machiam like a phone answering machine ................

[Hamburger]

What can I say bro, your numbers look good to me.

 

Your triglycerides are 96.5mg/dL (can be better, but anything below 100mg/dL is considered good, mine's below 50).

 

Your HDL is 51.4mg/dL (again, can be better, but anything above 50mg/dL is considered good).

 

LDL's don't mean anything if you don't know which type is the dominant one.

 

BUT, by your trig/HDL ratio, you already know that your LDL's are predominantly the large fluffy ones that are either benign or beneficial.

 

That said, it can still be improved. Aim to get your triglycerides down to below 50mg/dL and your HDL close to 100mg/dL. By the time you get there, you will be in the pink of health. Don't worry about LDL and total cholesterol.

 

Maybe throw in some short intense exercise sessions 2-3 times per week and be stricter with high fat/moderate protein/low carb.

 

Some resources for you to check out:

 

http://heartscanblog.blogspot.com/2009/04/...statistics.html

 

http://www.marksdailyapple.com/cholesterol/

 

http://high-fat-nutrition.blogspot.com/201...rate-sucks.html

 

http://high-fat-nutrition.blogspot.com/201...some-light.html

 

http://heartscanblog.blogspot.com/2009/04/...o-oblivion.html

 

http://circ.ahajournals.org/cgi/content/fu...=circulationaha

 

http://www.proteinpower.com/forum/showthread.php?t=137

 

 

I'm not a doctor bro. I'm just a health enthusiast who has researched this plenty, and have achieved the best health in my life by applying what I am learnt, which goes against mainstream medicine.

 

My family and friends whom I have convinced to go on the same route have also experienced tremendous health and body composition improvements.

 

I ended up on this route because mainstream medicine/nutrition/exercise failed me.

 

I don't want to play doctor and try to give you medical advice. All I am saying is, from the research that I have done, your numbers look better than most people.

units expressed here is in mg/dL. errrrrr, how to convert to MMOL/L? izit multiply by 39 0r something........

[Chickenbackside]

wow.....will take Nolicense results as a bench mark , cos mi gettin mi own results tmr. If don noe how to decipher, will seek CBS for enlightenment

You should have more than enough info to decipher if you digest all the literature in this thread about cholesterol.

 

Basically, total cholesterol or LDL numbers don't mean squat. They don't tell you anything about whether your arteries are clogging up. Cholesterol is an essential substance that is a transport mechanism for other essential substances.

 

Where there is no access to an NMR machine that precisely measures your specific LDL's, the best predicator for knowing what type of LDL you have, and hence your risk of your arteries clogging up, is your Trig/HDL ratio.

 

HBA1c, fasting glucose, blood pressure affirms how well your body is doing.

[Chickenbackside]

Anywhere to do the VAP test then? not polyclinic? thanks

I don't know bro. So far, 2 labs (biggest in Singapore) that I have approached don't have it.

[Chickenbackside]

units expressed here is in mg/dL. errrrrr, how to convert to MMOL/L? izit multiply by 39 0r something........

http://www.onlineconversion.com/cholesterol.htm

[Skunk]

Lunch today. 天天都过年

 

[Topgun]

Saliva drooling...hahaha. I'd late breakfast of salad n nuts, bacon and eggs.

 

Hmmm...now thinking what to have for lunch???

 

Yesterday's der kah and liver and kidney soup were superb

[Skunk]

Saliva drooling...hahaha. I'd late breakfast of salad n nuts,

 

I love salad and nuts, but i can't have them :( it's strange, but even a small amount would stall my weight-loss. It didn't make me put on, but it did stall my loss. I still have another 5kg to go...not much actually hehe.

 

[Chickenbackside]

Interesting perspective on carb dependence:

 

http://blog.modernpaleo.com/2010/04/carb-c...-1-2-and-3.html

 

 

 

Carb Cravings - Type 1, 2, and 3.

By Christian W

 

 

This is a discussion about some distinctions that I think are helpful when discussing carb cravings on paleo, and how to address them.

 

First of all, I'd like to mention that a paleo diet doesn't necessarily need to be ultra low in carbohydrates, but it is definitely low in refined- and "neolithic"- carbs. Candy, cake, grains, and legumes must go!

 

Secondly, from a health effect point of view, the difference between a moderate carb paleo diet and lower carb paleo diet is that the former prevents and cures the metabolic syndrome and numerous related diseases, while the lower carb variant does all of this plus helps you burn your subcutaneous body fat to a larger degree.

 

Now with this out of the way let's look at three common categories of carb cravings.

 

 

Type 1 - Energy dependence.

 

This type is about running out of fuel for the brain because one's body simply hasn't yet adapted to burning fat effectively. This is likely unavoidable for most people transitioning from the USDA-diet to proper eating during at least the first six weeks.

 

Symptoms: Light-headedness, irritation, fatigue, blurry vision, headache. In other words, the classic symptoms of low blood sugar: "hypoglycemia".

 

Panic cure (e.g., behind the wheel): dextrose tablet.

 

General short term cure: A few pieces of dark chocolate, a small serving of fruit. Nuts may also work for some. The principle is to get a little pick-me-up to a comfortable baseline without causing a dramatic sugar-shock. (We don't want shocks, because those cause the body to think that more of the same will be coming and thus it may resist normalizing its hormonal regulation.)

 

Long term cure: Continue to eat paleo. Eventually the need for carbs will be zero to moderate from an energy standpoint (special cases, such as endurance athletes, aside). Include fruits and veggies for the micro-nutrients in them, not because your brain stops without sugar. Though also allow for the observation that some people function better on a slightly higher carb diet. (Experiment!)

 

 

Type 2 - Chemical addiction.

 

This is about an addiction to carbs' secondary effects on brain chemistry, particularly their triggering of a temporary surge in the feel-good neurotransmitter serotonin, as well as cravings for addictive compounds (for example opioid peptides) that are found inside some carby foods (for example wheat).

 

Most USDA-eating individuals probably suffer from a bit of both type 1 and type 2 cravings, but, fortunately, a paleo diet (including supplementation with omega 3 oil, and vitamin D) also inherently addresses both types.

 

As stated above, type 1 is primarily an issue of one's body's fuel preference, and goes away over time as one's metabolism adapts to fat utilization.

 

Type 2, on the other hand, is primarily a neurotransmitter issue, and a bit more tricky (chemical addictions tend to be), but is typically addressed by the paleo diet's serotonin promoting properties (specifically, for example, the presence of serotonin precursors in meat, and omega 3's and vitamin D's beneficial impact on serotonin production and utilization).

 

One should, in fact, expect a better general mood after some time on the serotonin boosting paleo diet versus a USDA type diet which only produces brief surges in serotonin followed by slumps. (If this doesn't happen for you, check out Nora Gedgaudas' blog post for some troubleshooting hints.)

 

As a short term fix (slightly mimicking the boom-bust effect of carbs on serotonin), I think that coffee might do the job for some.

 

 

Type 3 - Psychological addiction.

 

When intermingled with type 1 and type 2, psychological addiction seems to be a very problematic aspect for a lot of people. The thought of Mom's savory fudge, newly baked scones at Hotel Claridges in London, Pedro's heavenly burritos, etc can trigger formidable cravings.

 

Unfortunately, I don't have that much to say about how to deal with this aspect, which seems to be more problematic than anything else for some, but wasn't an issue in my own case.

 

So far, I think that Rick Kiessig's recommendation in regard to retraining oneself represents the best shot at this issue:

 

"

[Nolicense]

I didn't think i had much issue with carb addiction.. its more a sugar addiction.

i don't even like starchy food like rice and glutenous cakes, noodles and maybe potatoes and the lot.

but i do crave the tiramisu, mud cakes, hot fudge.. those kind of things..

 

I guesss mine must be Type 3.. cry...

 

anyway i lost another 1kg today by eating only 1 meal, dinner, which was a duck drum stick, almonds, pumpkin seeds (is pumpkin seed ok?)

[Hamburger]

http://www.onlineconversion.com/cholesterol.htm

thks for e link, really useful

[Skunk]

anyway i lost another 1kg today by eating only 1 meal, dinner, which was a duck drum stick, almonds, pumpkin seeds (is pumpkin seed ok?)

 

frankly speaking, it doesn't sound sustainable. There simply isn't enough fat to provide all the calories u need.

[Hamburger]

cfm at nite muz eat 2 eggs or else cant sleep in hunger