Article: Change your life before 8 am

You already know what a difference a bowl of oatmeal makes: It warms you up, fills you up, and pumps you up like no other breakfast food. Studies suggest that this overachiever can also help prevent obesity, diabetes, and heart attacks. And that's just the plain stuff. What happens when you top your bowl with healthy ingredients that have their own superpowers? BOOM! Your first meal of the day turns into the nutritional equivalent of TNT.


NEVER-STOP SUNFLOWER CRANBERRY

This no-cook recipe (you'll love its flakier texture and nuttier flavor) combines metabolism-fueling sunflower seeds, oats, and milk.
Whip it up:
Mix 1/2 cup of old-fashioned oats, a tablespoon of sunflower seeds, and a tablespoon of dried cranberries into 1 cup of fat-free milk. Cover and refrigerate overnight.
Makes 1 serving. Per serving: 332 cal, 7.5g fat (1.5 g sat), 48g carbs, 138 mg sodium, 5g fiber, 18g protein


BRAINY ALMOND-BLUEBERRY

This fruit and nut-spiked solution delivers the vitamins and omega-3s your inner Malcolm Gladwell craves.
Whip it up:
Boil 1 cup of water over high heat. Add 1/4 cup of steel-cut oats. Cook, stirring, for 25 minutes, until the oatmeal is soft. Reduce heat to low and cook for 3 more minutes, stirring constantly. Add 1/4 cup of fat-free milk, a tablespoon of slivered almonds, 1/3 cup of fresh or frozen blueberries, and a teaspoon of ground flaxseed. Mix and serve.
Makes 1 serving. Per serving: 251 cal, 7g fat (0.5g sat), 40g carbs, 41 mg sodium, 6g fiber, 10g protein


BELLY-STUFFING PEANUT BUTTER

Oatmeal baked with eggs, peanut butter, and soy mlk packs enough protein to keep you satisfied until long past your lunch hour.
Whip it up:
Preheat oven to 375˚F. Coat an 8 x 8 inch baking dish with cooking spray. In a large bowl, combine 2 cups of old-fashioned oats and 2 teaspoons of cinnamon. In a medium bowl, beat 2 eggs and add 2 cups of vanilla soy milk, a cup of water, and 4 tablespoons of natural peanut butter. Add to the oats, pour mixture into dish, and bake for 20 minutes. Drizzle with 2 tablespoons agave syrup.
Makes 6 servings. Per serving: 253 cal, 10g fat (1g sat), 30g carbsw, 96 mg sodium, 3.7g fiber, 11g protein


PUMPED-UP BANANA-PECAN

Potassium-rich bananas and muscle-building whey protein give you the comph you need to grunt through that last set.
Whip it up:
Mix 1/4 cup of quick-cooking Irish oatmeal, 1/2 cup of water, 1/2 scoop of vanilla whey powder, a teaspoon of cinnamon, and a pinch of salt. Microwave the mixture on high for 90 seconds and top with 1/4 cup of fat-free milk, a sliced banana, and a tablespoon of pecan pieces.
Makes 1 serving. Per serving: 388 cal, 9g fat (1.5g sat), 63g carbs, 349 mg sodium, 9g fiber, 18g protein

Nutrition: Cancer Killers

Eat like a Greek:
A Mediterranean-style diet is associated with a lower cancer risk. Researchers reporting in the British Journal of Cancer analyzed the food intake and medical records of almost 26,000 people and found that those who included more olive oil, beans, fruits, and fish had a 12 percent lower incidence of the disease than those who ate the least. See below for why:

Olive Oil
Contains phenols, antioxidants that can prevent damage from free radicals that canlead to cancer.

Beans
Are chock-full of nutrients that are associated with a decreased risk of colorectal cancer.

Fruits
Have phytochemicals, compounds that color fruits, and antioxidants, which sweep away free radicals.

Fish
Some researchers believe that the omega-3 fatty acides in fish oil may reduce breast and colon cancer risk.

Exercise Guide

Happen to chance upon this website bodybuilding.com and found it interesting. I am defninitely not into bodybuilding, but they have a link on their website that allows you to search for exercises and learn the correct form with picture and video guides.

Get the best results possible and stay safe while doing your toning: Exercise Guide

Actually I was feeling great after attended my Personal Training session yesterday morning and another Combat session in the evening. BUT my greed for Bak Kut Teh and Lor Tee Kah for today's lunch has put everything to waste!! Oh my, need to go on diet for the next few weeks and hit gym everyday! ha. Nevertheless, the Bak Kut Teh along AMK Avenue 10 really tastes good.

I have reduced my frequency to the gym ever since I hurt my knee joint, so after doing my 2 session of Pumps this week really make my whole body aches. I like the feeling though, a bit sadist right? I like the feel of my toned muscle, although I must lose more weight to see the 'beautiful curve'.

Yesterday I've managed to complete the full session of Combat without feeling much strain to my knee joint. I guess I have to know what are the movement I can go for it and what I need to abstain. I really enjoy working out hard and have my clothes wet with perspiration. But I must also learn to eat half full at each meal so as not to 'over-eat'. I heard others advise that one should eat small freqent meals a day, say every 3 - 4 hours. But I do not have the habit to eat in between meals so having small frequent meals do not seem to work for me.

Anyway, need to go back to taking salad for lunch liao ....

Thoughts Can Heal You Or Kill You

Good thoughts, bad thoughts. A person goes through about 66,000 thoughts a day, both negative and positive, says mind science consultant Professor Dr R.Kadeer Ibraheem.

"We go through many thoughts in a day, but whether they have a positive or negative impact is up to us." Negative thoughts of anger and hatred are so powerful that they can destroy our health, mood and happiness.

"Hatred, anger, grudges and judgment destroy friendships, business dealings, opportunities and several other aspects of our lives," says Kadeer.

Thought can also be used for good and we can do almost anything, says Kadeer, but only if we first believe in our selves.

"We must eliminate our fears, step by step. We must do everything in stages and not rush it. After we develop this ability to believe in ourselves, we will enjoy the results." The power of the mind should never be underestimated, because it's the one facet of a human being which can tease, trick, convince and destroy.

Its powers have long been used to create wealth, kick habits and lose weight . Over the past few years, the mind has taken on a new role: It's been a key player in the body's healing process.

Silva Method Malaysia managing director Steven Soh Teck Toh is convinced that whatever goes into your mind will come to pass. Whatever you put into your mind and believe is going to happen will happen.

"This works for good and bad thoughts. So be careful with what you feed your brain. That's why it's so important to only have positive thoughts, especially when fighting a disease. Every time a negative thought gets into your mind, you should consciously tell yourself, "can - cel, cancel". Soh has seen the power of believing work in people who have had various medical issues, from warts to a low sperm count.

"An accountant and his wife were desperately trying to have a baby, but the doctor told the husband that his sperm count was low, and that it was almost impossible.

"He asked the doctor for a sperm map and looked at it every night, picturing and believing that his sperm count would increase. His sperm count did go up and, a year later, he was the proud father of a baby boy."

Soh says it's also important to clean your "mind archives" every day to make room for positive thoughts. "Any concerns or worries you have should be addressed daily. Don't keep them in. Recognise them, deal with them and get rid of them.

"Keeping them all in will clog your 'mind pipe' and prevent you from feeding yourself positive thoughts."

According to Soh, the onset of cancer is usually after a traumatic encounter. "Most cancer patients would have had traumatic experiences, six to 18 months before the onset. The first thing cancer patients should do is trace the experiences they've had in the past two years. "When they have identified the cause, they should accept the situation.

"It could be a financial problem, or a death in the family." Unfortunately, many terminally ill patients don't want to be cured, Soh says. "They say they do, but deep in their hearts they don't mean it. Many don't have the will to live, and that attitude is enough to kill them.

"If you're dying and want to be cured, you'll break all other appointments and do what it takes to be healed. When your mind doesn't want to get better, your body releases enzymes that make that thought a reality." Soh says that the more you reject the reality of things, the more you attract it. "Cancer is not deadly if you take precautions in the beginning. "People should understand that the mind is the first tool they should use to overcome cancer."

Clinical psychologist Leong Huey Mei says: "When you adopt a positive attitude you find that everything is possible. Having positive thoughts mean giving yourself a choice. "Too often, we hear those sick or in trouble say they have no choice. When they say that, it becomes something that cannot be resolved.

"A positive attitude gives you energy to move on. Those who waste their energy on negative thoughts are killing that energy. "But, if they think positive, although the situation seems impossible, they'll find a solution. It's all mind over matter." Leong says illnesses and bad situations befall anyone. "Things don't always go the way we want. But if we keep complaining and living in the 'whys', we are digging a deeper grave.

"We have to learn to adapt to the new situation and find ways to remedy the problem or we won't be healthy. Adjust to the environment. "Deal with the issue instead of exploding. Don't let it accumulate. Don't dwell. Let other people help if you can't deal with it. Talk to positive people and surround yourself with positive thoughts."

Being aware of your negative thoughts, she says, is a very important part of recovery. "Each time a negative thought crosses your mind, you must challenge it. If you keep telling yourself it's useless and you can't do it, then that is what will materialise. "Even if you think there's only a 20 per cent chance of getting through this tough time, work on it. Stop focusing on the other 80 per cent. "That's wasted energy."

First, she says, one must be able to identify the negative thoughts in order to change them. "Recognise those thoughts and then push them out of your mind, each and every time. Replacing negative thoughts with positive ones is another way of doing it." She says some people claim that positive thinking is just a way of cheating yourself. "Maybe it is. But, if it's helping the situation and making you feel better, why not?" As the words of the poet John Milton go, "the mind is its own place, and in itself, can make heaven of hell, and a hell of heaven".

New Straits Times/Asia News Network

I have joined Fitness First with Dick since April '07. However, I have stopped going to gym in July when I found out I was pregnant in June. Afterall a year 'rest', I finally went back to gym in August this year.

After I've signed up for this gym, a lot of people is telling me that it is the most expensive gym in Singapore! OMG. Anyway, I still have to continue since it is nearer both to my home and office. At times I was already looking for excuses for not going to gym, if it is not in AMK, hmmm... chances for not going is higher lor.

Anyway, there are only a couple of classes I will always try to make an effort to attend:

• LesMills BodyPump
  
  A revolutionary weight training workout that strengthens, tones and defines every muscle in your body. All the benefits of working with weights in one action packed, highly physical class. The world’s fastest way to get in shape.
  
  
• LesMills BodyCombat
  
  Raise your fitness level with this knockout workout incorporating moves and stances from a range of disciplines including Karate, Muay Tai, Tai Chi, Kickboxing and Tae Kwan Do.
  

Attending BodyPump helps me a lot in my strength training. Somehow I like the touch of toned muscle on myself. And it has made carrying Jonathan a whole load easier! A good 10kg baby at 10 months old. haha.

As for BodyCombat, I learn lots of flexibility in movements. I perspired the most in this class and I thoroughly enjoyed it until I sprained my knee joint about 1.5 month ago! Now I have abstained from some very vigorous movements. Even walking on flat ground can also make my knee locked! It is very painful actually, each time when it recurs. *Anybody knows of a good sinsei?*

I have also been doing some muay thai movements during my personal training too. I have gotten myself a pair of muay thai gloves... without my hubby's knowledge. *oops* He must be thinking I'm crazy liao. haha, but I just cannot stand sharing the gloves at the gym there, can you imagine, I literally had to wash my hands with soup for 3 to 5 times before I can get rid of the smell from that shared smelly gloves! eeeee....

Well, since I cannot engage in too vigorous an exercise, maybe I should switch route to trying out other Group X classes. Other clases I may embark on trying:

• LesMills BodyBalance
  
  A fantastic mind/body class that integrates Tai Chi, Yoga and Pilates. It improves flexibility and strengthens your core, set to uplifting and inspirational music. This class will leave you feeling refreshed and renewed with a sense of wellbeing and calmness.
  
  
• Hatha Yoga
  
  A form of yoga that teaches techniques related to the physical control of the body. With its emphasis on body postures (asana) and movements that include stretching and holding, hatha yoga also incorporates breathing exercises (pranayama). Hatha yoga is generally described as the mother of all yoga styles, with other styles based on the same system, but with each bringing in their own, slightly different emphasis
  
  
• Pilates
  
  
  This mat-based Pilates class works the core muscles of the body, including the deeper muscles of the abdominals, the back, buttocks and shoulder blades. The Pilates exercises stretch and strengthen your muscles in a non-impact and controlled manner.
  
  
• Tai Chi
  
  This ancient art will develop your internal energy or chi. Slow graceful movements will improve posture, mobilize joints and increase flexibility.
  

Another good step the gym has taken is they have incorporated a class for the 5-10 years old, Fit Kidz, which I usually bring my 2 boys to attend on Saturday. It is a good avenue for them to 'release' their energy and to give myself an hour off to do some grocery shopping at the NTUC. Mothers are allowed to join in as they do not have any hard rules to forbid us from attending, but that is provided you can tolerate the loud screaming of the kids. haha, at your own risk!