April 2008


Not being able to find work, having left my beloved daughter in Pakistan and subsequently spending almost all day sitting on net has resulted in a sinister hike in my weight. And for a small framed person like myself, this is a devestating developement.

Here are my findings on weight management.

Regular exercise and a healthy diet are crucial when it comes to controlling your weight. A weight management plan depends on whether you are overweight or underweight.
An easy way to determine your own desirable body weight is to use the following formula:

Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.
Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch.
For a small body frame, 10% should be subtracted. For a large frame, 10% should be added.
Body fat and body mass measurements are used to determine whether a person is under- or overweight. A registered dietitian or exercise physiologist can help you calculate your body fat. The recommended amount of body fat differs for men and women.

For women:
The recommended amount of body fat is 20 – 21%.
A woman with more than 30% body fat is considered obese.
For men:
The recommended amount of body fat is 13 – 17%.
A man with 25% body fat or higher is considered obese.

Body mass index (BMI) is an indirect measurement of your body composition. It takes into consideration both your weight and height. BMI helps determine your risk for certain diseases, including diabetes and hypertension.
It is important to note that the terms “overweight” and “obesity” do NOT mean the same thing.
Weight management for people who have been overweight involves continued physical activity and monitoring the amount of food eaten.

UNDERWEIGHT
Anorexia nervosa and bulimia are eating disorders associated with a negative body image. Anorexia nervosa is a disorder in which people extremely limit their food intake. This results in dangerously quick weight loss, to the point of starvation. This disorder is most commonly found in adolescent females, but may also occur in males, children, and adults.
Bulimia is binge eating followed by self-induced vomiting. It’s often associated with anorexia nervosa. Many people with bulimia don’t lose a lot of weight, and may not get medical attention until they seek help.
Excessive intentional weight loss can cause a person to be dangerously underweight. To maintain their weight, people with eating disorders must eat enough food to prevent them from losing the weight they have gained.

CALORIES FOR WEIGHT MAINTENANCE
To maintain your weight, you can use the following formula:
10 calories per pound of desirable body weight if you are sedentary or very obese
13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55
15 calories per pound of desirable body weight if you regularly do moderate activity
18 calories per pound of desirable body weight if you regularly do strenuous activity
Activity levels:
Low activity: No planned, regular physical activity; occasional weekend or weekly activity (such as golf or recreational tennis) is the only type of physical activity
Moderate activity: Participating in physical activities such as swimming, jogging, or fast walking for 30 – 60 minutes at a time
Strenuous activity: Participating in vigorous physical activity for 60 minutes or more at least 4 – 5 days per week

A BALANCED DIET
Do not eat meat more than once a day. Eat fish and poultry more often than red or processed meats because they are less fattening.
Avoid frying food. Fried food absorbs the fats from the cooking oils, increasing your dietary fat intake. Instead, bake or broil food. If you do fry, use polyunsaturated oils, such as corn oil.
Cut down on your salt intake. Limit table salt, or flavor intensifiers that contain salt, such as monosodium glutamate (MSG).
Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole-grain foods.
Do not eat more than 4 eggs per week. Although they are a good source of protein, and they’re low in saturated fat, eggs are very high in cholesterol.
Choose fresh fruit for dessert, rather than cookies, cake, or pudding.
Eat a well-balanced diet. Too much of anything — calories or a particular type of food — has its drawbacks.
Follow the recommendations of the food guide pyramid.

RECOMMENDATIONS FOR WEIGHT MANAGEMENT
To successfully manage your weight, follow these basic guidelines:
Eat a healthy, well-balanced diet.
Balance physical activity with diet to maintain your desired weight. Aerobic exercise will help increase muscle tissue and burn calories.
Gradually adjust your eating habits to encourage a permanent lifestyle change. You may need counseling and behavior modification to change your diet.
Avoid alcohol, or drink in moderation.

RESOURCES
A registered dietitian is an excellent resource for individualized weight management. The registered dietitian can provide information on classes and programs available in your community.
The Federal Trade Commission offers consumer brochures that evaluate commercial weight management programs.
Note: 1 calorie equals 1000 calories or 1 kilocalorie.

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Not being able to find work, having left my beloved daughter in Pakistan and subsequently spending almost all day sitting on internet has resulted in a sinister hike in my weight. And for a small framed person like myself, this is a devestating developement. Here are my findings on weight management.

Regular exercise and a healthy diet are crucial when it comes to controlling your weight. A weight management plan depends on whether you are overweight or underweight.

An easy way to determine your own desirable body weight is to use the following formula:

  • Women: 100 pounds for the first 5 feet of height plus 5 pounds for each additional inch.
  • Men: 106 pounds of body weight for the first 5 feet of height plus 6 pounds for each additional inch.
  • For a small body frame, 10% should be subtracted. For a large frame, 10% should be added.

Body fat and body mass measurements are used to determine whether a person is under- or overweight. A registered dietitian or exercise physiologist can help you calculate your body fat. The recommended amount of body fat differs for men and women.

For women:

  • The recommended amount of body fat is 20 – 21%.
  • A woman with more than 30% body fat is considered obese.

For men:

  • The recommended amount of body fat is 13 – 17%.
  • A man with 25% body fat or higher is considered obese.

Body mass index (BMI) is an indirect measurement of your body composition. It takes into consideration both your weight and height. BMI helps determine your risk for certain diseases, including diabetes and hypertension.

It is important to note that the terms “overweight” and “obesity” do NOT mean the same thing.

Weight management for people who have been overweight involves continued physical activity and monitoring the amount of food eaten.

UNDERWEIGHT

Anorexia nervosa and bulimia are eating disorders associated with a negative body image. Anorexia nervosa is a disorder in which people extremely limit their food intake. This results in dangerously quick weight loss, to the point of starvation. This disorder is most commonly found in adolescent females, but may also occur in males, children, and adults.

Bulimia is binge eating followed by self-induced vomiting. It’s often associated with anorexia nervosa. Many people with bulimia don’t lose a lot of weight, and may not get medical attention until they seek help.

Excessive intentional weight loss can cause a person to be dangerously underweight. To maintain their weight, people with eating disorders must eat enough food to prevent them from losing the weight they have gained.

CALORIES FOR WEIGHT MAINTENANCE

To maintain your weight, you can use the following formula:

  • 10 calories per pound of desirable body weight if you are sedentary or very obese
  • 13 calories per pound of desirable body weight if your activity level is low, or if you are over age 55
  • 15 calories per pound of desirable body weight if you regularly do moderate activity
  • 18 calories per pound of desirable body weight if you regularly do strenuous activity

Activity levels:

  • Low activity: No planned, regular physical activity; occasional weekend or weekly activity (such as golf or recreational tennis) is the only type of physical activity
  • Moderate activity: Participating in physical activities such as swimming, jogging, or fast walking for 30 – 60 minutes at a time
  • Strenuous activity: Participating in vigorous physical activity for 60 minutes or more at least 4 – 5 days per week

A BALANCED DIET

  • Do not eat meat more than once a day. Eat fish and poultry more often than red or processed meats because they are less fattening.
  • Avoid frying food. Fried food absorbs the fats from the cooking oils, increasing your dietary fat intake. Instead, bake or broil food. If you do fry, use polyunsaturated oils, such as corn oil.
  • Cut down on your salt intake. Limit table salt, or flavor intensifiers that contain salt, such as monosodium glutamate (MSG).
  • Include adequate fiber in your diet. Fiber is found in green leafy vegetables, fruit, beans, bran flakes, nuts, root vegetables, and whole-grain foods.
  • Do not eat more than 4 eggs per week. Although they are a good source of protein, and they’re low in saturated fat, eggs are very high in cholesterol.
  • Choose fresh fruit for dessert, rather than cookies, cake, or pudding.
  • Eat a well-balanced diet. Too much of anything — calories or a particular type of food — has its drawbacks.
  • Follow the recommendations of the food guide pyramid.

RECOMMENDATIONS FOR WEIGHT MANAGEMENT

To successfully manage your weight, follow these basic guidelines:

  • Eat a healthy, well-balanced diet.
  • Balance physical activity with diet to maintain your desired weight. Aerobic exercise will help increase muscle tissue and burn calories.
  • Gradually adjust your eating habits to encourage a permanent lifestyle change. You may need counseling and behavior modification to change your diet.
  • Avoid alcohol, or drink in moderation.

RESOURCES

A registered dietitian is an excellent resource for individualized weight management. The registered dietitian can provide information on classes and programs available in your community.

The Federal Trade Commission offers consumer brochures that evaluate commercial weight management programs.

Note: 1 calorie equals 1000 calories or 1 kilocalorie.

Ok i guess i was wrong when i had said that penning down your lives on blog would be amounting to boring your audience with banalities. I say so because reading people here and there and evaluating myself, i have realized that no matter how hard i try to shun an urge not to peek in others lives, i have not been able to, to my disappointment and amazement. This has to do with a human’s erstwhile curiosity to sneak into one anothers lives. It is like eavasdropping without an offense to the narrator and it is extremely tempting. Another benifit of such practice is that you tend to gain from others experiences. As a saying goes “I seek knowledge to benifit my future” you learn from others mistakes to avoid yours.

Now coming to the confessing part. Again it has to do with the primitive human need for catharsis. The urge to find comfort from other humans. And normally there are things that can not be shared and trusted with people around you, for the fear of being judged. Hence the web. Not that you are entirely spared of being judged on the web also but the cure is to carry an anonymous name. You confess, you are judged, people sympathise with you, give you advice and you still remain in a safe zone. Cheers!! The only hitch for me following the same suit is that my blog carries my name. I practically can not afford the cathartic relief of disclosing nastiest secrets or narrating gigantic blunders unless i start an anonymous blog. The idea is tempting though. Consider the possibility of my blogroll containing an anonymous blog actually related to me. *Giggles*

On the technical front, bored and unsatisfied from the fourteen something authorized tempelates of blogspot, i have installed a new tempelate from Blogcrowds for my blogspot blog. The process was not very difficult for blogspot as much as it seems for wordpress. I still have little idea of how bloggers post pictures in the posts. But i hope to figure it out eventually.

Ok i guess i was wrong when i had said that penning down your lives on blog would be amounting to boring your audience with banalities. I say so because reading people here and there and evaluating myself, i have realized that no matter how hard i try to shun an urge not to peek in others lives, i have not been able to, to my disappointment and amazement. This has to do with a human’s erstwhile curiosity to sneak into one anothers lives. It is like eavasdropping without an offense to the narrator and it is extremely tempting. Another benifit of such practice is that you tend to gain from others experiences. As a saying goes “I seek knowledge to benifit my future” you learn from others mistakes to avoid yours.

 

Now coming to the confessing part. Again it has to do with the primitive human need for catharsis. The urge to find comfort from other humans. And normally there are things that can not be shared and trusted with people around you, for the fear of being judged. Hence the web. Not that you are entirely spared of being judged on the web also but the cure is to carry an anonymous name. You confess, you are judged, people sympathise with you, give you advice and you still remain in a safe zone. Cheers!! The only hitch for me following the same suit is that my blog carries my name. I practically can not afford the cathartic relief of disclosing nastiest secrets or narrating gigantic blunders unless i start an anonymous blog. The idea is tempting though. Consider the possibility of my blogroll containing an anonymous blog actually related to me. *Giggles*

 

On the technical front, bored and unsatisfied from the fourteen something authorized tempelates of blogspot, i have installed a new tempelate from Blogcrowds for my blogspot blog. The process was not very difficult for blogspot as much as it seems for wordpress. I still have little idea of how bloggers post pictures in the posts. But i hope to figure it out eventually.

An interesting research suggests that healthy food and specially healthy breakfasts can improve the odds of a boy. Unbelieveable, but those who have girls and want to have a boy in the family can try this.

The researchers say the modern trend to opt for low calorie diets might explain why the proportion of boys is falling in developed countries.
The study, by the Universities of Exeter and Oxford, appears in the Royal Society journal Biological Sciences.

The study focused on 740 first-time pregnant mothers in the UK, who were asked to provide records of their eating habits before and during the early stages of pregnancy.
The average calorie intake for women who had sons was 2,413 a day, compared to 2,283 calories a day for women who had girls.
Women who had sons were also more likely to have eaten a higher quantity and wider range of nutrients, including potassium, calcium and vitamins C, E and B12.
They were also more likely to have eaten breakfast cereals.

Fewer boys
Over the last 40 years there has been a small but consistent decline, of about one per 1,000 births annually, in the proportion of boys being born in industrialised countries, including the UK.
Previous research has also shown a reduction in the average energy intake in the developed world, and there is also evidence that more people now skip breakfast.

Scientists already know that in many animals, more males are produced when a mother has plentiful resources or is high ranking.
The phenomenon has been most extensively studied in invertebrates, but is also seen in horses, cows and some species of deer.
The explanation is thought to lie with the evolutionary drive to produce descendants.
Lead researcher Dr Fiona Mathews said: “Potentially, males of most species can father more offspring than females, but this can be strongly influenced by the size or social status of the male, with poor quality males failing to breed at all.
“Females, on the other hand, reproduce more consistently.
“If a mother has plentiful resources then it can make sense to invest in producing a son because he is likely to produce more grandchildren than would a daughter.
“However, in leaner times having a daughter is a safer bet.”

An interesting research suggests that healthy food and specially healthy breakfasts can improve the odds of a boy. Unbelieveable, but those who have girls and want to have a boy in the family can try this.

The researchers say the modern trend to opt for low calorie diets might explain why the proportion of boys is falling in developed countries.
The study, by the Universities of Exeter and Oxford, appears in the Royal Society journal Biological Sciences.

The study focused on 740 first-time pregnant mothers in the UK, who were asked to provide records of their eating habits before and during the early stages of pregnancy.
The average calorie intake for women who had sons was 2,413 a day, compared to 2,283 calories a day for women who had girls.
Women who had sons were also more likely to have eaten a higher quantity and wider range of nutrients, including potassium, calcium and vitamins C, E and B12.
They were also more likely to have eaten breakfast cereals.
Fewer boys
Over the last 40 years there has been a small but consistent decline, of about one per 1,000 births annually, in the proportion of boys being born in industrialised countries, including the UK.
Previous research has also shown a reduction in the average energy intake in the developed world, and there is also evidence that more people now skip breakfast.

Scientists already know that in many animals, more males are produced when a mother has plentiful resources or is high ranking.
The phenomenon has been most extensively studied in invertebrates, but is also seen in horses, cows and some species of deer.
The explanation is thought to lie with the evolutionary drive to produce descendants.
Lead researcher Dr Fiona Mathews said: “Potentially, males of most species can father more offspring than females, but this can be strongly influenced by the size or social status of the male, with poor quality males failing to breed at all.
“Females, on the other hand, reproduce more consistently.
“If a mother has plentiful resources then it can make sense to invest in producing a son because he is likely to produce more grandchildren than would a daughter.
“However, in leaner times having a daughter is a safer bet.”

I have been into blogging for almost two weeks now. I had discovered it while looking through a friend’s profile and decided to give it a try. I had always wanted a chronicle to keep a record of events. I am a big collector and a “Holding on to memories” kind of a person. In my house, a sizeable locked drawer of my dresser is full of souvenirs ranging from greeting cards given by my friends in school to the sonograms of my baby. I normally do not have much time to sit down and cherish every memorable thing but once in while when organizing my stuff; i make it a point to look through that drawer. I sit down on the floor and spread every precious thing in front of me. Bitter sweet memories come flooding in as i carefully caress every little piece with nostalgic strokes. Looking at those, it seems to me as if my whole life is sketched out in front of me. Everything has a fond memory associated with it. There, I spot a dried up rose kept in a diary. This was the first anonymous rose that i had received in my college carnival. Our All-Girls college used to host one of the biggest carnivals in the city once a year, with hundreds of boys thronging the college considering it a much priced opportunity to meet cute girls. The tradition was that if a guy liked a girl, he would send her a rose. So i was thrilled to imagine that someone out there really admired me *Chuckles* I held that rose close to my heart all day and i intended to save it as a souvenir. Later in the day it dawned on me to my disappointment and amusement that my friends had played a prank on me. They were the ones who had sent me the rose. I did save that rose dearly and have treasured it since then. It brings a broad smile on my face every time I see it. So things like that make my treasure. I know when i die, someone would throw away these things but until then i can keep them safe.

For a long time my cell phone fulfilled that need where in the “Organizer” section, I would mark every date with some significant or insignificant details of happenings in my life. I did not have a laptop at my disposal back then. My cell phone served as a diary and a notebook. I had some “highly” memorable messages and pictures stored in it. Life was pretty simple and i was happy the way things were until one day i lost my cell phone. I was devastated. With the phone, I permanently lost my contacts list. It was a colossal loss!!

It occurred to me then that i needed a space where I could organize and preserve my stuff without the fear of losing it. Then came the laptop and shortly after I stumbled upon blogging. I loved the idea from the get-go. Being one of those whose utility of internet was confined to checking emails or surfing internet, now i was faced with an entirely new phenomenon (at least for me) on web. I have had my share of travails of exploring it. To start with, i had a little idea about the blogging jargon, HTML and coding but thankfully i am a “Keera” who does not stop until it discovers the ins & outs of something that intrigues it. Subsequently I’ve had many late night sessions exploring blogging and bloggers. Thinking that i would faithfully write down every detail every day, i posted a few of the write-ups on my website that I had composed as a mean to vent my feelings. This was a pretty spontaneous act. While browsing, one day i came across a nice dark colored blog. The author was a freelance writer and sounded like a decent guy. (Most of the bloggers are freelance writers or aspiring journalists) Out of naivity, i coerced him into adding me in his blogroll. The poor thing added me knowing that i had little to offer in return. He even left an encouraging comment on one of my posts.

Since then i have gone through hundreds of blogs and have peeked into many a lives. If not all, each blog i believe gives away many of an individual’s distinctive traits and reflection of one’s thoughts. A majority of the bloggers, in my view, opts for narrating their lives simply and straightly, which is very tempting. Although i am not against the idea but why bore your readers with banalities of your life. I do not know if i end up following the same suit. Had I not read so many blogs for last fourteen days i might have been penning down something about how lovely my neighbor’s cat is or that weather was cloudy yesterday so we had pakoras. Who does not love to hear his own voice? But now I am quite sure that this stuff is excruciatingly boring and self absorbent. This stuff bores me and it should bore others. Life is increasingly getting busier by the day and if you have nothing substantial to offer, no one would care to give a second look at your stuff. Another sizeable lot of bloggers resorts to cofessing the most “darkest” secrets of their lives. Their blogs would mostly look like “Cofesstions from the closet” or “Dark secrets” or juggest something covert and under the cover. Guilt or self pity ensues and subsequently their lives are everybody’d business. Sometimes i have come across some really interesting and vibrant blogs with the author having a tangy tone, lambasting the politicians or narrating a learning experience for others to learn, some philosophical blogs, some obnoxious and defamatory blogs and some really “bitter” blogs where the author seems to be at the dagger’s end, fuming fire at everything inequtable. Sometimes the bloggers tend to be highly interactive and have a considerable entourage. Bottomline is that bloggers want themselves to be noticed, read & appreciated on a daily basis and for that they have to be proactive, informative, witty & logical. Being able to write well is a gift. Few have it and others can master it through practice. Happy blogging!!

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