The link between sleep and weight gain

Everyone love to sleep silently and we all need to get a good night's sleep. Sleep well make us to feel refreshed, energized, and ready to conquer the world. But when don't get enough sleep, we feel fatigued, sluggish, and irritable. Sleep deprived daytime sleepiness and effect our job.

Adults should get between seven and nine hours of sleep each night. Yet, we sleep less than that. Adequate sleep restores us physically, mentally, and emotionally. In a nutshell, sleep is essential to our short and long term health. Okay that is huge benefits of sleep. What we would like to focus is that research shows that sufficient sleep plays an important role in weight management and decreasing the risk of metabolic disorders such as insulin resistance and diabetes as well other sleep-related problems.

Sleepiness is regulated by the physiological need for sleep, yes we do need sleep, our body to get sleep also combined with the body's circadian rhythm (also known as the biological clock). Many factor can cause a shift in normal circadian patterns include sleep patterns (eg, sleeping during daylight hours), light, exercise, meal times, temperature, and exogeneous melatonin. Okay, the circadian disruptions, can lead to various hormonal and metabolic changes that result in obesity, diabetes, and even decrease life expectancy.

Some studies have shown a relationship between short sleep and weight gain. Research also has found that higher BMI is strongly linked to short sleep in children. Besides, sleep quantity and quality have been shown to play role in regulating the hormone ghrelin, known as hunger hormone that controls appetite.

Chia: Popular seeds

Chia seeds

Nutrient Composition

Consuming chia seeds without knowing the benefits is okay but to know about that is amazing. The seeds are rich source of ALA, fiber, minerals, and antioxidants. By caloric content, chia seeds are 53% fat, 35% carbohydrate, and 12% protein.

Major nutrients (7.4g) Dried chia seeds

Calories	36
Total fat (g)	2.27
Total MUFA(g)	0.171
Total PUFA(g)	1.751
ALA(g)	1.319
Total saturated fat (g)	0.246
Total Carbo. (g)	3.12
Protein (g)	1.22
Total fiber (g)	2.5
Soluble fiber (g)	0.327
Insoluble fiber (g)	2.219
Calcium (mg)	47
Potassium (mg)	30

Chia seeds can provide you with the good fatty acids which is majority of chia’s PUFA content is ALA (75%), the parent omega-3 fatty acid. Research found, people consuming a Mediterranean diet high in ALA experienced lower rates of death, hospitalization, and cardiac arrest. Higher plasma ALA was also found to inversely associated with fatal heart attack recurrence. In addition, as we increased dietary ALA in diet is associated with reduced risk of atherosclerosis, hypertension, and cardiovascular disease. Chia also contain 18 amino acids, including all nine essential amino acids. Besides, insoluble fiber is predominant in chia seeds, about 87% of total fiber content. 

Healthy weight

Preventing weight gain

Lovely greetings from us!!!

Remember handsome boy and beautiful sister, preventing weight gain while you still in healthy weight is very important. So now you need to start planning to stay at healthy weight. Healthy weight is where your BMI is still in normal range. Otherwise if you are overweight but still not planning to lose weight, therefore preventing further weight gain should be your goal. You need to bare in your mind, the goal is healthy weight.

How old is you now??? 20, 30, 40???  Whatever it is, as we age, our body composition gradually shift, the proportion of muscle decrease and the proportion of fat increases. With this shift, our body metabolism slows down and making it easier to gain weight. Muscle decrease also when people become less physically active, increasing the risk of weight gain.

But, forget all about the chances and risk of weight gain. Now we focus on preventing the weight gain. The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. Why good eating habits??? Because habits will change overall of your diet. Without good habits, soon healthy diet fail, especially when you not ready to change your habits or you don’t want to change. Yeah!! Changing habit is very difficult, but you the only one whose make the decision. Please put this in mind, or mind about it, haha just the same, by avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, T2DM, high blood pressure, osteoarthritis, and some forms of cancer.

The right eating plan

What is right eating plan??? You can follow the food pyramid or Malaysian healthy plate. A lot of eating plan, that is some of them. We have the DASH diet even though its design for hypertension, but benefits to normal people, we also can follow Mediteranean diet. The goal is to make a habit out of choosing foods that are nutritious and healthful. Most of eating plan, guide you to choose healthy foods, that provide all the essential nutrients needed to the body.

To prevent weight gain, then you’ll want to choose foods that supply you with the calories to maintain your weight. Every people’s calories vary accordingly, its depends on your weight, height, age, sex, and activity level. There will be calculation involve.

Get Moving!

Before we getting too old to be physically active, better to start now. In healthy eating plan, an active lifestyle will help you to maintain your weight. This will help you to burn excess calorie, this makes it more likely you’ll maintain your weight. Physical activity is integral part of weight management, it’s also vital part of health in general. It keeps your body fit, and more confident. Beside physical activity also help in reducing the stress. Regular physical activity can reduce our risk for many chronic disease and it can help keep your boy healthy and strong.

Self-monitoring

How frequent did you weight yourself?? Every day, every month, year?? As you want to maintain weight or prevent weight gain, you may also find it helpful to weight yourself on a regular basis. 1-2 times in a month. If you someone whose gain weight fast, check it once in weeks. With these strategies, you make it more likely that you’ll catch small weight gains more quickly. If weight is detected check this!!

·         Has my activity level changed?? Or drop??

·         Am I eating more than usual? Then you can keep food diary for a few days.

If you find yourself, where the problem, either you’ve decrease your activity level or made some poor food choices, make a commitment to yourself to back on track. Planning your reasonable goals which may help you get more physical activity and make better food choices.

The end….LOL

Hiperlipidemia

Hiperlipidemia ialah keadaan dimana anda mempunyai tahap kolesterol yang tinggi atau lemak jahat (TG) dalam darah. Tahap kolesterol boleh dikenalpasti dengan melakukan ujian darah. Hiperlipidemia boleh menyebabkan penyakit jantung seperti arteriosklerosis iaitu penyempitan saluran darah. Hiperlipidemia boleh dielakkan dengan diet sihat dan aktiviti fizikal. Terdapat ubat yang akan disarankan oleh doktor untuk menurunkan kadar kolesterol namun ianya tidak dapat menandingi kepentingan gaya hidup yang sihat.

Andakah berisiko??

1. Mempunyai berat badan berlebihan atau obes.
2. Kurang aktif
3. Keturunan
4. Alkohol
5. Pengambilan lemak tepu berlebihan

5 langkah menurunkan jumlah lemak dalam badan

1. Kurangkan berat badan
2. Tingkatkan pengambilan serat
3. Pilih lemak yang sihat
4. Pilih sumber protein yang sihat
5. Lakukan senaman berkala

KCALS: Pomegranate

KCALS: Pomegranate: Delicious fruits with beautiful red color yet full of benefits. Amazing ruby red. LOL Facts about this amazing fruits 1. Ruby red Is ...

Pomegranate

Delicious fruits with beautiful red color yet full of benefits. Amazing ruby red. LOL

Facts about this amazing fruits

1. Ruby red
Is the traditional symbol of Christmas in Greece. Opps just add for extra information.

2. Anthocyanins
 Because of the red color, it rich in flavonoids called anthocyanins, antioxidants that help in lowering cholesterol, and reduce blood clotting also fewer markers of oxidative stress. Therefore this antioxidant also inversely associated with coronary heart disease.

3. Ellagic acid
Pomegranate also rich with ellagic acid; with the ability to prevent or slow the spread of cancer, and its potential to reduce obesity and other related metabolic complications such as type 2 diabetes, insulin resistance, nonalcoholic fatty liver disease and atherosclerosis.

4. Fibers
It's can provide you with 14%DV of satiating dietary fibers.

5. Pick and storage
Choose pomegranates that are plump, round, and heavy for their size. It last one month in a cool and dry place and two months in refrigerator

Why healthy diet seems difficult??

What behind this??

Healthy dietary practice must be a part of life to stay healthy throughout  life. But, many factors contribute towards the unhealthy diet and sedentary life styles. Personal, social & environmental factors is the main contributors. Individual factor is including lack of nutrition knowledge, motivation, and self monitoring. Even though peoples is getting smarter but with easily access to information via internet, some might get wrong facts about diet such as fad diet, detox drink, and etc. There are so many people claims as nutritionist and dietitian online. The best example is those that sell weight loss product online come out with many claims. People needs to get the right fact and information from the right sources, Do not easily belief to product that claims in curing disease, promote weight loss and boost metabolism. The individual factor also include the physiological factors. Example when the person eats sugary food or refined carbs, they tend to eats more since they do not feel full. Eat food with high fiber content can be helpful to promote satiety and feeling full longer. Refusal to eats fruits, vegetables and dairy product also is very common.

Social support is very important in healthy dietary practice. Family, friends, and community is very influence in our daily diet. Because we used to eats together and food choices must be acceptable by everyone. The problem is when we choose unhealthy diet such as fast food, dessert, midnight dinner and etc. Individual basis self monitoring is very important to build the best social support group in practicing healthy diet.

Environment factors included food availability, food ads, promotion, food outlet, restaurant and fast food, make people have so many unhealthy choice of food. Food and beverages industry is rapidly developing and not so many F&B industry follow healthy dietary guidelines.