me -

everything & anything that motivates me to be healthy.... day in, day out.

Tuesday, May 31, 2011

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
— Albert Einstein

May 31, 2011

exam week then holiiiiiiiiiiiiidays :D.... sort of.  gotta catch up on Exercise Physiology *sigh* :P

cooked this simple yummy dinner last night:
Honey Garlic Pork Chops
1/4 + 1/8 cup honey
3 tbsp soy sauce
6 cloves garlic, minced
6 pork loin chops, boneless, trimmed of excess fat

In a shallow dish, whisk together honey, soy sauce and garlic.
Coat chops in mixture.
Reserve left over honey mixture for basting.
Place chops on greased grill over med high heat, close lid and cook. basting 2 times.

Number of Servings: 6

Nutritional Info

  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 214.5
  • Total Fat: 6.0 g
  • Cholesterol: 50.8 mg
  • Sodium: 544.2 mg
  • Total Carbs: 19.3 g
  • Dietary Fiber: 0.2 g
  • Protein: 20.9 g
 (I served it with brown rice & steamed carrots and broccoli)


    Think that your weekly set of push-ups is all you need to increase your pectoral strength and tone? Think again. Working your chest from multiple angles and incorporating isolation moves (exercises that solicit one joint) as well as compound moves (you guessed it – those that involve multiple joints) is important for optimal functionality. Try this three-move routine today, and be on your way to stronger pecs in just three weeks!
    What you’ll need: a cable machine, an incline bench, a barbell and two dumbbells

    What to do: three sets of 12 to 15 reps per move

    When to do it:
    twice per week on nonconsecutive days

    Incline Bench Press

    Target Muscles: pectoralis major (clavicular aspect)

    Set Up: Position yourself on an incline bench set to a 35-degree angle. Grab the barbell on the rack above you with a slightly wider than shoulder-width grip. Lift and lower it toward your chest until it is an inch or two from your body [A].

    Action: Extend your arms to raise the bar above your body until your arms are straight but unlocked. Hold for one count, then slowly lower back to the start. When your set is done, return the bar to the rack [B].

     Cable Crossover

    Target Muscles: pectoralis major (sternal aspect)

    Set Up: Stand in the middle of a cable machine with two handles attached to the high pulley on either side. Stagger your legs and grab one handle in each hand as shown [A].

    Action: Maintaining a small bend in your elbows, bring your arms together in front of your chest, crossing one hand overtop of the other. Contract your pecs as you hold for one count, then slowly return to the starting position [B].

    Incline Chest Flye

    Target Muscles: pectoralis major (clavicular aspect)

    Set Up: Sit on an incline bench adjusted to about 35 degrees. Extend your arms, keeping a slight bend in the elbows, so they are aligned with your shoulders [A].

    Action: Hinge from your shoulders to bring the dumbbells together above your chest. Hold for one count, then lower back to the start [B].

    BONUS: Have room for more? Immediately after your flyes, drop to the floor and perform as many push-ups as you can do (keeping your hands wider than your shoulders) to really exhaust your resilient chest muscles.


    For optimum health, you want your HDL cholesterol to be...

  • High (greater than 60 mg/dL)
  • Low (less than 40 mg/dL)
  • Somewhere in between
 ANSWER: High!


HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease.  
 (eat foods with omega 3 healthy fats such as nuts, fish and chia seeds)


True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.




A review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few times a week is enough to increase bone density by a moderate amount (about two percent) compared to non-exercisers. Walking was the preferred form of exercise by most participants. 


True or False: Depression is caused by a chemical imbalance in the brain.




The causes of depression are complex and overlapping. In fact, one true cause is not known. Low serotonin levels are a symptom of depression, but there is no proof that low levels of serotonin actually cause depression.


How many calories does a single gram of fat provide?

  • 1 calorie
  • 3 calories
  • 4 calories
  • 7 calories
  • 9 calories
ANSWER: 9 calories!
One gram of fat contains 9 calories.1 gram of protein and carbohydrates contain only 4 calories.




Friday, May 27, 2011

May 27, 2011


True or False: The only way your body can store energy from food is in the form of body fat.




Your body can store energy from food for future use in two ways: 1) as fat and 2) as muscle fuel (called glycogen). Its first priority is to fill its glycogen tanks, because glycogen is the body's primary source of energy for physical activity. Once your glycogen stores are filled and the rest of the body's energy needs are covered, all the extra energy from your food will be stored as body fat. 


True or False: Bed rest is the best treatment for back pain.




Bed rest is not a good treatment for back pain. When you are in bed for extended periods of time, you can lose muscle strength which is actually bad for your back. Bed rest should not be used for more than two days if you can help it. Want to relieve back pain easily? Just get moving! Normal daily activity can actually help relieve back pain in most cases. Remember to always consult with your doctor to find out which options are best for you.


True or False: Ramping up your B-12 and folate (folic acid) intake can help cure a bad mood.



Scientists believe that B-12 and folate help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients.


How soon after working out should you eat?

  • Within 30 minutes to 2 hours
  • Wait 1 hour before eating
  • Wait 2-4 hours before eating
  • Don't eat until your next meal time
Answer: Within 30 minutes to 2 hours..


The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout. But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don't panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you're eating enough food to support your activity level. 


According to research studies, which of the following strategies could help you burn more calories than the other?


  • Strength training before running
  • Running before strength training

 Answer: Running before strength training


Research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. The run-strength training group came out on top with the highest exercise after burn of all. 










Wednesday, May 25, 2011

Documentary: Sexy Girls Have it Easy

Lion King in make up!



15 Benefits of Eating Hummus

1. It’s a healthy snack and low in calories.
2. It’s made of chickpeas, which do not contain any cholesterol or saturated fats.
3. Chickpeas are also rich in protein.
4. It’s great for vegetarians.
5. It can help maintain stable blood sugar levels.
6. It’s also made with tahini, which is high in protein and calcium.
7. Tahini only mainly contains unsaturated fats.
8. It’s made with olive oil, which is a healthy fat.
9. Olive oil can regulate cholesterol and protect your heart from disease.
10. It’s made with garlic and lemon juice, which are filled with antioxidants.
11. Garlic and lemon juice also strengthen your immune system and fight off bacteria and viruses.
12. It’s rich in Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart.
13. It has iron, vitamin B6, manganese, copper, folic acid, and amino acid.
14. It has amino acids that can promote quality sleep and improve your mood.
15. It’s easy to eat! Spread it on sandwiches and wraps, dip some pita chips in it, use it as a dressing in salad or pasta, or drip some raw veggies in it.

Tuesday, May 24, 2011

Vitamin C

Did you know...

... that 2 kiwifruits have more Vitamin C content than 2 mandarins?
2 Kiwifruits = 113 mg
2 Mandarins = 80 mg

Other fruits & veg which contain Vitamin C are (not all are citrus!):
Pawpaw - 1 cup - 89 mg
Parsley - 1 cup - 80 mg
Green capsicum - 1 cup - 77 mg
Strawberries - 1 cup - 73 mg
Orange - 1 - 69 mg
Banana - 1 medium - 12 mg
Watermelon - 1 cup diced - 11 mg
Apple - 1 medium - 8 mg

May 24, 2011





THE back is one of the most crucial body parts to train if you want an all round stunning beach body this summer. Here's why.

Posture. Poor muscle strength in the back can lead to bad posture, which not only adds pounds to your overall appearance, but takes inches off your height. 

Confidence. A weak back can lead to a hunched, timid appearance. 

Health. The demands of modern life mean many of us are sat in a chair for 8-10 hours per day, leading us to slouch. 

It's important to train the back muscles to keep us sitting upright to prevent severe problems and pain in later life. 

Lie face down on your Swiss ball allowing your head and neck to be free.

Place your hands by your ears, then keeping everything in line, slowly lift the upper body towards the ceiling, then lower back down. Repeat for 3 sets of 12. 

triceps = <3