Sunday, April 1, 2012

Q & A

got some more pictures from my trip to ipoh some time back, thought i'd post them here.

we played laser tag in teams of three, i was the only girl in my team. however i'm glad to say that i wasn't the worst! yup i did get killed more than once, but wasn't the one who got killed the most number of times and i also managed to take down some of our opponents.

group pic at the entrance of the laser tag place.

dinner at elim gospel hall. 

the dinner provided was kfc and rather than go hungry and depressed, i ate two pieces of chicken breast #iregretnothing. 
however ivan called me paranoid for removing the skin / blotting the oil and said something along the lines of 
"why don't you just eat it, then run it off when we get back or something"

i am NOT gonna waste energy running off the extra greasiness when that i could be instead melting off fat and getting closer towards achieving my dream of having abs. XD


well i've gotten a couple of questions about nutrition / fitness, and i shall attempt to answer then here the best that i can. 

*disclaimer - i am not a certified source, i am only giving this advice based on all the articles / journals / websites on health that i read on an almost daily basis.

Anonymous says : 
   "Hey! Just want you to noe you're really inspiring and I salute you for the discipline!! :D 
    Just want to know if I don't use Ice packs on the knees just take a cold shower straight away, will it work? 
    Would appreciate the reply :)"

My answer :
in my opinion, cold showers are not as effective because the cold is not as intense compared to if ice packs were used. however if you really would prefer cold showers over ice therapy, it would be good to keep the water at -10c and your legs submerged for between 10-15minutes.

a lot of competitive athletes undergo an even more demanding treatment : ice baths. they sit in ice filled tubs, their legs stretched out and completely covered in ice. this is actually even better than ice therapy as the legs would be completely submerged and this helps in maximum cooling of the blood vessels. however i don't do ice baths as i don't have a tub that big and i wouldn't have enough ice anyway, heh.

Denise says : 
    "question: are carbs bad?"

My answer :
carbs have gotten such a bad rep over the years, and the emergence of the various fad diets which discourage carbs altogether is not helping! no, carbs are not bad. as with almost everything else, there is no such thing as 'bad', only question of too much. take some examples - potatoes, oats, wholegrain bread, bananas, kidney beans, lentils, sweet potatoes, brown rice. could anyone ever call them 'bad'? they are all excellent sources of complex carbs and people should not be afraid of consuming them. complex carbs are slowly digested and have a low glycaemic index (glycaemic index is the speed at which sugars are released into the bloodstream), preventing a sudden spike in sugar levels and keeping you full for a long time.

however, carbs are a rich source of energy (calories) therefore it would be wise to not dominate your diet with too much carbs. have some balance by also including protein, fiber, and vegetables. a good ratio would be 30% complex carbs, 30% protein, and fill in the balance with fruits, vegetables, and liquids (water, soy milk, low fat milk).

the rationale behind the mindset that it is bad to consume carbs is because they are thought to be linked to weight gain. but it is NOT carbs that cause weight gain, it is consuming TOO MUCH of them. do you realize how much carbs (refined carbs at that) which are eaten in a day? try keeping track, and maybe you'd realize how much carbs we actually take in. for most malaysians, the norm would be bread for breakfast, and rice / noodles at every lunch and dinner, followed by mamak food or biscuits with milo for supper.

most of the sources of carbs which most people consume today are simple / refined carbs, such as white rice, pastries, pasta, cookies, white bread, biscuits, cakes, etc. refined carbs have been processed by stripping them of nutritional values for certain reasons that contribute to bigger profit margins for the corporations - longer shelf life, better taste, softer texture etc. however this processing removes the fiber, vitamins, and nutrients which would be present in natural sources of carbs. not only that, refined carbs are rapidly digested and have a high glycaemic index, which causes you to feel hungry only a short time after consuming them and leading to a sudden spike and crash in sugar levels.

if you're still unsure how to differentiate between good and bad carbs, simply remember this - mother nature knows best. after all, nature did not design pop tarts, cupcakes, waffles, pretzels, or croissants and unless you're really clueless, you already know that all those are not good choices to include in your diet. if nature didn't make it, it's probably not going to benefit you. on the other hand, if it came from nature, it's almost definite to be a good carb source.

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