Exercising without a gym

[Hamburger]

haha... i juz ran 3-4km ...was damn hungry for dinner i at char siew and duck rice + add rice ! ....then i wallop a delifrance chicken pie ! shiok ...i guess must be damn sinful haha

sinful indeed....i think need to run at least 300km to shave that off

[Chickenbackside]

Perfect example of how exercise is not the most effective (if even effective at all) for losing body fat.

[Chickenbackside]

http://segamartinez.blogspot.com/2011/03/s...rt-disease.html

 

 

Saturated and Fat and Heart Disease

 

 

Most people think that it

[Chickenbackside]

http://segamartinez.blogspot.com/2011/03/l...es-part-iv.html

 

 

Low-Carbohydrate Studies: Part IV

 

Previous related posts:

 

Part I | Part II | Part III

 

 

[Gz0707]

Just watched a program titled Medicine Men Go Wild on BBC where 2 doctors visited an area called Chukotka, which is the farthest northeast region of Russia. An icy peninsula, it is washed by the Bering Sea, a section of the Pacific Ocean, and part of the Arctic Ocean. They found that the locals there only eat whale and walrus meat, with no vegetables or carbohydrates. They are so healthy that they have virtually no chance of getting a heart attack or stroke.

 

Here's the link for more info - it is episode 3 series 1 where they investigate why the locals are so healthy.

http://www.channel4.com/programmes/medicine-men-go-wild/4od

 

 

[Chickenbackside]

http://www.psychologytoday.com/blog/evolut...r-brain-omega-3

 

Your Brain On Omega 3

Are vegetable oils appropriate for human consumption?

Published on March 17, 2011

 

 

One of the major differences between our post-industrial diets and the evolutionary and traditional foods of our past is in the kinds of fat we eat. One huge change has to do with the polyunsaturated fatty acids (or PUFAs), which come in several varieties, but most commonly omega 6 and omega 3. PUFAs are "essential fats," meaning we can't make them from other types of food, and we must eat them. However, never in the history of humankind have we eaten novel omega 6 fatty acids in such massive quantities.

 

Corn oil, safflower oil, sunflower oil, cottonseed oil, peanut oil and/or soybean oil are ingredients in pretty much all processed food. Just check the list on the back of breakfast cereals, bread and other baked goods, fried items, salad dressings, margarine, mayonnaise, and sauces. Vegetable oils are used (along with canola oil) in the fryers at most restaurants. They are cheap and relatively tasteless, which make them perfect for certain industrial and restaurant food applications. They are also universally high in omega 6 fatty acids, and therefore we eat a ton of them in the Western diet, especially since throwing out butter, lard, and beef tallow 30-40 years ago.

 

Why does it matter if we eat lots of vegetable oil? Omega 6 PUFAs are used by the body to make certain hormones and signaling molecules. Roughly speaking, the omega 6s are the precursors for many of the molecules that make up our body's inflammatory response. As an example - the omega 6 linoleic acid (corn oil is mostly linoleic acid) is a precursor for many molecules, but among them the prostaglandins that the enzymes COX-1 and COX-2 work on. If you have ever taken ibuprofen or another NSAID painkiller, you have blocked the effects of COX-1 and COX-2, decreasing inflammation and therefore the easing experience of swelling and pain in the body. If you want the nitty gritty details, Wikipedia has a very good and understandable review of these inflammatory signaling molecules.

 

Here's the real problem - too much inflammation mediated by a high dietary percentage of the omega 6 fatty acid linoleic acid can be reasonably associated with coronary vascular disease, insulin resistance, cancer, hypothyroidism and other autoimmune diseases, thrombotic stroke, headaches, asthma, arthritis, depression, and psychosis. So you can see that such a massive change in our diets in the short term of the past 50-70 years could potentially have equally massive effects on our health.

 

But the omega 6s are only half the picture. It turns out the omega 3s (wild coldwater fish oil is the best source, but it is also available in grass-fed animal fat and other kinds of seafood) compete in the body with the omega 6s. Omega 3s are the precursors for anti-inflammatory signaling molecules (which, obviously, counteract the inflammatory signaling molecules). We can only store so much of either in readily available sites, so if we eat omega 3, we displace some of the omega 6. Supplementing with omega 3 fatty acids has been shown to be beneficial in a number of major diseases.

 

If we max out on the omega 6 without any omega 3, we end up with a highly inflammatory soup of chemicals stored and floating around in our bodies, theoretically predisposing us to that list again - cancer, diabetes, obesity, depression, heart disease, and autoimmune diseases. If we balance the omega 6s and 3s, we end up with a good mix of anti-inflammatory and inflammatory molecules. In the Western diet today, the omega 6:3 ratio is somewhere between 17 and 30 to 1. Hunter-gatherers, coastal fishing populations, and traditional eating patterns have a ratio of between 4:1 and 1:2.

 

So that is the big picture for the whole body - but I'm a psychiatrist. What do the omega 3s do in the brain?

 

The brain has a huge number of cell membranes, and cell membranes are made out of fat. The fat content of the brain is a little different than the rest of the body - the only PUFAs allowed into the healthy brain in any appreciable amount are the omega 3 DHA (a long-chain omega 3 present in fish oil and grass-fed meats) and the omega 6 derived (or obtained directly from animal foods) arachidonic acid (AA). In addition, while AA is found in equal amounts all over the brain, DHA is found predominately in the gray matter. That's where our thinking takes place.

 

Let me explain a bit about the actual structure of these molecules. (It will be helpful for you to consume some wild-caught salmon before reading this as the DHA helps your brain's memory center, the hippocampus, make new memories.)

 

Saturated fats and cholesterol make rather boring cell membranes all on their own. Their structure is pretty straight, and they line up rather like this:

 

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

 

PUFAs have unsaturated chemical bonds, which make them rather kinky. Add some PUFAs to a cell membrane and you suddenly get this:

 

iiiiiiLiiiiiiiiiLiiiiiiiiLiiiiiLiiiiiiiiiiiiLiiiiiiiiiiiiiiiiiiiL

 

As you can see, the unsaturated bonds break up the structure a bit, and molecular biologists call this "increasing membrane fluidity." Important cell membrane proteins, such as ion channels, depend on the presence of PUFAs to be incorporated correctly into the membrane. If all is well, the PUFAs serve as part of "lipid rafts" that are required for transport of protein and signals through the membranes, the formation of synapses, and maintaining the integrity of the neuronal membranes. All of these functions are dependent upon DHA and are obviously vital for the tip-top functioning of our complex brains.

 

Dr. Paul Jaminet had a nice observation about PUFAs in neuronal cell membranes when he first saw my simple "L" and "i" drawing of the cell membrane:

 

"[Omega 3 fats] -- especially DHA -- [are] unique mainly in that they don't have any real shape. They have so many double bonds that can twist and bend so easily, they change conformation very rapidly and under the slightest pressure fold up into tiny balls or slither out of the way. This is what makes salmon oil so slippery, especially at body temperature.

 

So a DHA-filled membrane is barely a membrane at all. Rather a unique structure. A biological extreme. The membrane equivalent of a soap bubble. They don't even have a letter in the alphabet for it; even M has only three bends.

 

And this is what human consciousness depends on? No wonder we're in trouble."

 

We can make a bit of DHA from ALA (an omega 3 found in plants, such as flax), but the process is horribly inefficient. Otherwise, DHA is made by photosynthetic algae eaten by krill or fish or oysters, etc. - which we eventually consume. We cannot make DHA ourselves in useful amounts. As we now know, the amount and ratios of PUFAs in our brain are dependent upon what we consume in our diet.

 

The omega 6 derived AA is also important in the brain - it initiates and maintains the inflammatory cascade, which is a critical function. But AA is a different kinky shape than DHA and the overall membrane functioning is quite different if we have a ton of AA compared to DHA. This paper. notes that "it is intriguing that the dramatic increase in the prevalence of [Alzheimer's disease] in the last century not only parallels the increase in average lifespan, but also an increase from 2 to more than 20 of the ratio of omega 6 to omega 3 PUFAs in the average Western diet."

 

What do I conclude from a common-sense analysis of the massive change in our diets coupled with a knowledge of how omega 3s are important for our neurons? Our brains seem to be designed to run on fish oil. We really shouldn't be operating the all-important noggin too far outside the design specs, or nasty things could happen. All of the clinical research I've seen in this area has focused on merely supplementing with extra omega 3 fatty acids, and I will certainly review much of this information in later posts. However, once again common sense will tell us that the best result would likely result from decreasing the overall omega 6 burden while making sure we get adequate omega 3s of the right kind for our brain.

 

In simple terms, that means significantly decreasing the amount of processed food we eat, and making sure we get some oily fish a few times a week. Switching to grass-fed beef and eating lamb or bison (which are usually grass fed) will also help. Olive oil is relatively low in omega 6 (it is primarily a monounsaturated fat and therefore a neutral player in the inflammatory vs. anti-inflammatory war), so olive oil and vinegar or lemon juice can be deliciously substituted for commercial salad dressings. For baking and cooking, use butter, lard (a commenter reminds me it should be naturally sourced and used in moderation, of course), or coconut oil! It won't kill you. Really.

[Piyopico]

It's the weekend. I suggest you spend some time reading from the first page. It will be worth your time.

[Chickenbackside]

i am 1.73m around 65kg. BMI 21.7

Is my frame and weight ok ?? ...i look slender slim jus need to trim my tummy and built a bit on my arms. Wat shld i do ? Cutting down on carbo will help lose a bit of weight ??? So if i am super hungry after a run, wat do i eat to fill up

In short, if you want to decrease your body fat and increase your muscle mass:

 

1) don't run too much.

 

2) lift heavy weights, can be your own body weight like pull ups or dips, or you can go to the gym and lift iron

 

3) focus your exercise on intensity rather than time or distance, make your workouts very short and very intense.

 

4) eliminate sugar and grains

 

5) if you have to eat carbs, eat sweet potatoes and yams, they are the least harmful carbs

 

6) eat plenty of good fat and some protein

[Chickenbackside]

http://www.heartscanblog.org/2011/03/lette...ce-company.html

 

Letter from the insurance company

 

 

Claudia got this letter from her health insurance company:

 

Dear Ms. ------,

 

Based on a recent review of your cholesterol panel of January 12, 2011, we feel that you should strongly consider speaking to your doctor about cholesterol treatment.

 

Reducing cholesterol values to healthy levels has been shown to reduce heart attack risk . . .

 

Okay. So the health insurer wants Claudia to take a cholesterol drug in the hopes that it will reduce their exposure to the costs for her future heart catheterization, angioplasty and stent, or bypass surgery. This is understandable, given the extraordinary costs of such hospital services, typically running from $40,000 for a several hour-long outpatient catheterization procedure, to as much as $200,000 for a several day long stay for coronary bypass surgery.

 

So what's the problem?

 

Here are Claudia's most recent lipid values:

 

LDL cholesterol 196 mg/dl

HDL 88 mg/dl

Triglycerides 37 mg/dl

Total cholesterol 291 mg/dl

 

By the criteria followed by her health insurer, both total and LDL cholesterol are much too high. Note, of course, that LDL cholesterol was a calculated value, not measured.

 

Here are Claudia's lipoproteins, drawn simultaneously with her lipids:

 

LDL particle number 898 nmol/L

Small LDL particle number <90 nmol/L LDL particle number is, by far and away, the best measure of LDL particles, an actual count of particles, rather than a guesstimate of LDL particles gauged by measuring cholesterol in the low-density fraction of lipoproteins (i.e., LDL cholesterol). It is also measured and is highly reproducible.

 

To convert LDL particle number in nmol/L to an LDL cholesterol-like value in mg/dl, divide by ten (or just drop the last digit).

 

Claudia's measured LDL is therefore 89 mg/dl--54% lower than the crude calculated LDL suggests.

 

This is because virtually all of Claudia's LDL particles are large, with little or no small. This situation throws off the crude assumptions built into the LDL calculation, making it appear that she has very high LDL cholesterol.

 

Do you think that Big Pharma advertises this phenomenon?

[Chickenbackside]

CBS, i understand 1-3. For 4, wat u mean by grains ? And wat are examples of 6. For dinner yesterday, i have pork ribs with vegetables and few potato wedges and some chicken wings....How's is the diet ?

Grains = anything that is a grain or made from grains. Eg, rice, bread, pasta, cereal, oatmeal, noodles, cakes, kueh,...

 

Legumes should also be eliminated during the fat loss phase. That means no beans, peanuts...

 

If you ate all those food you mentioned outside, I'm sorry, but they are all cooked in hydrogenated vegetable oils. That's just poison. Not to mention they would've used sugar, some form of flour (like corn starch for thickening or plain flour for coating) and msg in the marination.

 

Otherwise, if you cooked them yourself using some form of naturally occurring fat like ghee or lard or coconut oil or butter... while eliminating sugar and msg, then it's perfectly healthy. Take it easy on the potatoes though. Always peel your potatoes if you have to eat them. But if you want to lose fat quickly, limit your starches.

 

Example of healthy fats are anything made from coconut, Grassfed beef, salmon/tuna/trout/sardines, pork, chicken skin, butter, ghee...etc. Always favor red meat over white meat. White meat has an overdose of omega 6 fatty acids. Red meat has a much better balance between O3 and O6.

 

Protein sources should come mostly from animal/seafood sources, ie, meat, fish, shellfish...

Edited March 20, 2011 by Chickenbackside

[Mazdaowner]

CBS, i understand 1-3. For 4, wat u mean by grains ? And wat are examples of 6. For dinner yesterday, i have pork ribs with vegetables and few potato wedges and some chicken wings....How's is the diet ?

 

Yen, if you spent the time and put in the effort to read the thread, you'd then be able to fully understand how to go about doing and eating what, and how to exercise etc. All questions are in the thread itself, there is no shortcuts to anything you want done proper and done right. Effort has to come from you and you alone, not from others to put in the extra effort to summerize what's already inside this thread for upu, making life easier form yourself, but not for those answering, concerned.

[Vtec_Bao]

Night cycling

Cooling n nice scenery

[Mrmilktooth]

alot of words here.. i believe all are very insightful and debating articles ..

 

its tough to keep exercising alone... sometimes very difficult to get the self-motivation .. and my wife is not the kind to exercise ..

 

how do you guys find the belief to keep going?

 

For me im 30 this year and with all the increasing costs in EVERYTHING, i rather keep my own body healthy, fit . at least that is something within my entire control...

[Marvelicious]

Lots of junk food the past few days.... chap chai rice, chicken rice, wanton mee, dumplings.

 

For now, i am going to cook myself 1 piece of Salmon to eat ! haha

 

chicken rice is ok if you eat it right.

 

no rice, no soy sauce (or very little), no oil, just the chicken and the cucumbers.

 

that's how i eat mine. i order $7. the hawker will give you funny looks though. haha.

[Skunk]

I don't even eat the cucumber. They're fruits not vegetables

[Marvelicious]

I know but i like fruits, and have not been able to eat it much nowadays. so i don't actually mind if i eat it once in a while. haha.

[Hamburger]

Always peel your potatoes if you have to eat them.

why is that?? skin no good? i sometimes eat sweet potatoe with the skin....

[Chickenbackside]

why is that?? skin no good? i sometimes eat sweet potatoe with the skin....

Most of the anti-nutrients (lectins, glycoalkaloids) are found in the skin of a potato.

 

Aiya, don't worry about it lah. If you're eating them once in a while, it's fine.

Edited March 22, 2011 by Chickenbackside