Intermittent Fasting

Intermittent Fasting

Intermittent fasting is one of the easiest and fastest way to loose weight and burn fat. I have been doing intermittent fasting for over a year now.

I skipped my breakfast and have two meals a day. This first is at 12pm and the second at 7pm. Then I fast for 16 hours and break fast at 12pm where I go for my lunch. The rule of thumb is 16 hours of fasting.

With intermittent fasting, I've noticed a significant increase in muscle mass and a decreased in body fat. In summary, Im leaner, stronger and more energized.

The Benefits of Intermittent Fasting

• Intermittent fasting makes your day simpler.
• Intermittent fasting helps you live longer
• Intermittent fasting may reduce the risk of cancer
• Intermittent fasting is easier than dieting

12 Complete Vegetarian Proteins for a Meat Free Protein

Meat Free Proteins

Protein is essential in building muscles and is important in our diet. However, when we think of protein, we think of animal proteins. That's because we think that meat protein is the most complete.

There are plenty of reasons to eat more meat-free meals: They're nearly always cheaper, lower in calories and better for the environment. It's easy to get enough protein without eating animals, but the doubters often have another concern: Are these meat-free protein sources complete?

The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can't produce on its own. These are called essential amino acids- we need to eat them because we can't make them ourselves. In order to be considered "complete", a protein must contain all nine of these essential amino acids in roughly equal amounts.

Yes, meat and eggs are complete proteins, and beans and nuts aren't. But humans don't need every bite of food in every meal they eat; we only need a sufficient amount of each amino acid every day. Most dietitians believe that plant-based diets contain a wide variety of amino acid profiles that vegans are virtually guaranteed to get all of their amino acids with very little effort.

Here are ways to get meatless protein:

1.  Quinoa (Protein: 8 grams per 1 cup per saving)
2. Buckwheat: (Protein: 6 grams per 1 cup serving)
3. Hempseed (Protein: 10 grams per 2 tablespoon serving)
4. Chia (Protein: 4 grams per 2 tablespoon serving)
5. Soy (Protein: 10 grams per 1/2 cup serving)

My Three Favorite Oils and Fats

My Three Favorite Oils and Fats



When the word oils and fats is mentioned, it brings fears to many. The notion that oils and fats are the cause of weight gains are just a myth. We need oils  and fats to function at optimum level, reverse ageing and keep our waist from expanding. Here are my three favorite oils:

1. Olive oil
The health benefits of olive oil are unrivaled and olive oil is the cornerstone of the   Mediterranean diet. Some of the benefits of olive oil include the reduction of coronary of heart disease, the prevention of heart disease, the prevention of cancer, reduce the risk of Alzheimer disease and many other health and preventive sickness benefits. I use olive oil in  most of my cooking. However as a precaution, I used it under low heat.

2. Coconut Oil
Coconut oil is one of the few foods that can be classified as a super food. It's unique combination of fatty acids can have profound health benefits. Populations that consume the most coconut are some of the most healthiest people on earth. The Tokelauans, who live in the South Pacific consumed mainly coconuts. Coconut can increase your energy expenditure and hence helping you burn more fat. The good thing about coconut oil is that is can be cooked in high heat temperature without becoming toxic. The lauric acid in cocnut oil can kill bacteria, viruses and fungi, helping to stave of infections.

3. Avocado
Avocado is a very unique fruit. While most fruit consists primarily of carbohydrates, avocado consists mainly healthy fats. Avocado are very nutritious, and it contains the following nutrients:

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

• Vitamin K: 26% of the RDA.
• Folate: 20% of the RDA.
• Vitamin C: 17% of the RDA.
• Potassium: 14% of the RDA.
• Vitamin B5: 14% of the RDA.
• Vitamin B6: 13% of the RDA.
• Vitamin E: 10% of the RDA.
• Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Avocado contains mainly fats, but not any other fats. Avocado contains mainly heart-healthy mono saturated fatty acids. The mono saturated fatty acids has been linked to reduce inflammation and  cancer prevention. Each morning, I would blend avocado together with soy protein with black sesame powder.

In a nut shell the above fats are beneficial in preventing heart disease, reverse ageing and prevent disease such as cancer.

My Daily Morning Ritual

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.”

― Mahatma Gandhi



This is what I normally do the first thing I get up in the morning:

A morning ritual develops into a habit, habit develops your outcome. A daily morning ritual helps me to be more productive for the rest of the day.

1. Drink two glasses of water.
    Your body has been going on without water for the past 6-8 hours during your sleep. So, the       best thing to do when you wake up first thing in the morning is to replenish you body with             water.

2. Drink additional glass of water mixed with bamboo salt.
    Bamboo salt will help maintain the PH of the body. It will neutralize acidic toxins in the body         rapidly.

3. Drink A Cup of Juice
    I mixed one carrot (for my eyes and skin), one stalk of celery and one green apple into the           juicer and drink it. It gives me my daily nutrients.

4. Breathe
    Take a deep breathe through your nose while expanding your stomach.  Hold for a count of         12 and exhale for a count of 6. Deep breathing increases the flow of oxygen into the cells of       my body. Deep breathing also gives you more energy throughout the day. Breathe deeply           whenever you can throughout the day. For more benefits on deep breathing.10 Benefits Of         Deep Breathing

5. Meditate

    Meditation helps me prepare for the rest of the day. Helps me to clear my mind and clear my     mind of clutters. Meditation clears the monkey in the mind. Once you clear your mind, new           ideas starts to appear. When the mind is clear, you would be able to think better, have more       focus, slows down the ageing process and you would be a calmer person.

6. Read
   
    Reading helps you in your thinking process. You are motivated to take actions from the               materials you have read consciously or unconsciously. Reading helps you to have mental           concentration and gives you knowledge. You will never know when you need to apply those         knowledge. Reading is a form of relaxation and it provides a form of free entertainment.

Once you have developed these daily habits, these habits will shape you to be a better person. Just like your good oral health is the result of daily brushing of your teeth. Start a ritual today, and you will thank yourself for it. 

My Journey Towards Health and Well Being

MY JOURNEY TOWARDS HEALTH AND WELL BEING

Dear all, I am writing this blog to share the steps I take daily to maintain optimum health, fitness and vitality.  Yes, I am 45 years old, and this is the result of years of daily habits I take to maintain optimum health and to reverse ageing. I always believe that health is wealth. With health, we can live life to the fullest, do the things which we are passionate about. Energy is the fuel for a fulfilling life. I have not been to the doctor for more than 10 years. When you take care and feed your body well, it will take care of itself. You will feel younger and more beautiful inside and out.

I live in a country where people eat almost 24 hours a day and where obesity is one of the highest in Asia. With a poor diet, diseases and sickness tend to crop up. Malaysia is a food paradise and people here live to eat. The temptation to indulge with this favorite past-time is great. I would like to share, my daily habits and tips to maintain optimum health, fitness and youth.

I believe that a  greater percentage of people in my country has put less priority on a healthy food diet, exercise and overall well-being.

 If you are looking to go through this journey of personal well-being, I am here to assist you. Once a upon a time, I was neglecting my diet and exercise was never my priority. I have made that change and I believe so can you. Change for the better and you will never look back. Let's not spend our life lacking in energy or worse still bedridden. Our families need us, our friends needs us. Let us be there for them. Without health, you can't be for them. Let's make ourselves useful and live live to the fullest.

Let's go through this journey together.

I wish you all the best,

PS
If you have any enquiries or questions, please do not hesitate to email me at the address below:

CJ Hor
live1972@gmail.com