According to Jillian Michaels - To naturally get rid of excess water weight quickly

= Limit your salt or sodium intake to only 1500mg a day so you won't retain any fluid (water weight) and for an extra weight loss boost...

= Lower your salt intake to 500mg for only a few days (usually no longer than 2 days) to shed those water pounds quickly and...

= The main high sodium foods to avoid are: canned, frozen, processed, & packaged foods and...

= Drink 2 liters of distilled water each day to flush out the excess water weight you're carrying around now - Distilled water is basically PURE water with no salt or minerals in it.


Day 86

Friday (22 Jan 2010)

Breakfast: 2 toast + peanut butter choc & kopi radix + cereal radix. (8.00 a.m)

Lunch: Soto without nasi impit. (1.00 p.m)

Dinner: ???

Day 85

Thursday (21 Jan 2010)

Breakfast: Meehon goreng skit & rendang ayam. (mengidam rendang badly) (8.15 a.m)

Lunch: 6 keping biskut 4 segi cicah kopi radix. (1.00 p.m)

Snacks: IKO muesli. (4.00 p.m)

6.00 p.m- separuh mexicon bun.

Dinner: lagi separuh bun & vitagen. (6.45 p.m)

8.30- sosej rebus. suddenly craving sampai teliur2.

then bancuh green tea + honey + apple cider vinegar.

30 x jumping jacks sebab malas.
10 x sit-ups.

Jillian Michaels diet tips for losing your last ten pounds in less than 30 days...

Don't skip meals (especially breakfast) and eat every 4 hours.

Eating 4 times a day maximizes your energy and stabilizes your blood sugar so you'll never get hungry and so your metabolism will be much higher making you burn more fat faster.

Remember: losing your last 10 pounds is harder than losing your first 100 (go here to see why) so you have to eat foods that'll optimize your metabolism like high fiber foods, low fat foods, and lean proteins.



Day 84

Wednesday (20 Jan 2010)

Breakfast: 5-6 keping biskut 4segi hup seng cicah kopi radix mixed cereal radix. (8.00a.m)

Lunch: Belimbing & meehon goreng + telur goreng. (1.00 p.m)

100 x jumping-jacks.
20 x sit-ups.

Dinner: 4 Udang kecik goreng bawang putih oat letak cheese & buah langsat & biskut 4segi 2 keping letak peanut butter choc setengah sudu kecik. (7.00 p.m)

jus roselle HPA.

tumis bawang putih & halia yang hiris nipis2, minyak sketttttt jek! masuk udang yang dah gaul2 dengan oats, kacau2. masuk cheese sikit saje! terus tutup api.

9.30 p.m- corn flake makan begitu saje segenggam.

sebelum tido. 1 sudu besar madu & 1 sudu besar apple cider vinegar, bancuh dalam air suam separuh mug.

Pump Up Your Metabolism

Q: I've tried every diet under the sun in my life, and I'm really afraid I've ruined my metabolism. I seem to gain weight no matter what I eat now! Is there any way to fix this?

This is such a good question — I'm so glad you asked! Many people suffer from the backlash that can result from years of yo-yo diets. What happens is this: When people let their calorie levels drop too low, their body's survival mechanism kicks in, lowering their metabolic set point (or basal metabolic rate). When they go off that crash diet and begin to eat normally again, they gain back any weight lost — plus. And what follows that? Yup, another crash diet.

The cycle is often very frustrating, but it CAN be reversed with time, consistency, and patience. What you'll need to do is the exact opposite of what we call shocking the metabolism; you have to allow your body time to adapt to a new metabolic set point — by being consistent, you'll force your body to adapt.

Now, here's the other part of the equation: The absolute best way to pump up your metabolism is to EXERCISE. You'll be burning calories not only during your workout but also up to 48 hours after — all the while increasing lean muscle tissue, which speeds the metabolism over the long term. Aim for five hours of exercise a week if possible, but no fewer than three hours a week.

Get more fitness tips from Jillian Michaels.


Day 83

Tuesday 19 Jan 2010

Breakfast: Excelerade 1 mug & oat krunch 3 keping. (8.00 a.m)

Snacks: Julies cheese crakers 4 keping. (11.30 a.m)

Lunch: Laksa 1 mangkuk. (1.30 p.m)

Dinner: Mixed veggies sepinggan (carrots + baby corns + cauliflower + tauhu) & kari ayam (ayam seketul halus + potatoes 3 ketul kecik + tomato dah nak hancur 2 hiris) (7.00 p.m)

9.00 p.m- vitagen grape 1. buah betik 1 hiris & belimbing 5 hiris kecil.

120 x jumping-jacks
20 x sit-ups


Day 78, 79, 80, 81

Yang penting nasi takde.

ade makan ais krim potong 1 hari ahad.

lain2 lauk je & roti/capati/lempeng.

jumping -jacks ada la dalam 100.

sit up 2-3 puluh.

Day 81, semalam, Isnin, makan kfc snack plate. tanpa pepsi.

orang ofis belanja, taktau sape. dia dapat gaji lebih. takkan nak buat perangai ngegade saya-takmo-makan-sebab-saya-kan diet plak!!

sekian, update dalam kemalasan.

wahh 99HTN tinggal 19 hari! ahaks.

macam tak turun je berat. -_-

tapi suke jugak org cakap macam nampak susut,
jangan cakap sebab nak jaga hati!!!! Peleeeze la!

Get Back Into Your Skinny Clothes!

Are you holding on to clothes that haven't fit in months or even years? Well, you might want to hold on to them just a little bit longer. Use them as motivation! And don't let anyone sabotage your efforts with their negativity. This is YOUR descision to get healthy. Here's what one teammate says about being inspired to fit back into her skinny jeans and ignoring her mother-in-law's efforts to keep her from adopting new habits.

My mother in-law lives with us and she came out today and saw me watching a TV program while doing a low-impact aerobic workout at the same time. She stood there and looked at me with this strange look on her face and said: "What are you doing?" I told her I was getting a workout in where I could. She just tsk-tsked at me and walked away....

She is over 250 pounds and it's killing her that I'm trying to lose weight. "You're ONLY a size 10. Why do you need to lose weight?" I lost 4 pounds this week, plus an inch off my waistline and I'm thrilled. I want to get back into my skinny jeans. I want to be able to walk up a flight of stairs and not have my thighs burning in pain. I want to be able to ride my bike down to the corner store and not feel like I'm gonna die. Do I miss my chips etc. Of course I do. And when I'm at my goal weight I might treat myself a little bit here and there, but she'll never get it. Don't let anyone sabotage all the good you're doing!!! Stay strong!! – floridawoman

Okay, now it's your turn. Do you have a favorite article of clothing lurking in your closet that might be a little too snug? Make it your goal to get back into that article of clothing! Getting to these small victories will keep you motivated and encourage you to work even harder. Despite what anyone else may say to bring you down, it's up to you to finally meet your weight-loss goals!

From LOSING IT! With Jillian Michaels
Monday, January 18, 2010


Day 77

Thursday (14 Jan 2010)

Breakfast: Karipap 1, kuih akok 1, 1 lg taktau nama & tak sedap. (8.00 - 11.00 a.m)

Lunch: ayam goreng tandoori halus2 5-6 ketul, sayur taktau ape goreng dengan dal & kobis goreng. (1.20 p.m)

Petang: Belgian dark choc. (4.30 p.m)

Dinner: Wholemeal toasts 2 keping, cicah kuah dal mixed sayur2 mama bawak semalam yang sedap sangat2 macam nak nanges masa makan. (7.20 p.m)

9.00 p.m: buah betik 6 ketul size 1 inch, buat mate kucing 6 bijik.

100 x jumping-jacks.
20 x sit-ups.
3 x push-ups. T_T bontot je rasa macam 30kg!
basuh baju sebaldi.
sapu rumah & bilik.
sidai baju, lipat baju. :D

Do You Know Your Active Metabolic Rate?

The number of calories you burn in a day is known as your active metabolic rate (AMR). Rates vary from person to person, so it is cruical that you take the time to figure yours out — if you don't, you run the risk of consuming too many calories or even consuming too few.

A part of determining how many calories you burn in a day, you need to know is your physical activity level. Determine which one of these descriptions best fits your day-to-day routine, then give yourself the appropriate score.

a. Sedentary Physical Activity Level
Do you have a desk job or do some other kind of work that keeps you in your chair for most of the day? If the answer is yes, your score is 1.1.

b. Light Physical Activity Level
Are you on your feet and walking around for at least half the day? Stay-at-home moms, salespeople, and doctors fall into this category. If this is you, your score is 1.2.

c. Moderate Physical Activity Level
If you're on the move pretty much all day, with a few limited periods of being sedentary, this is the level for you. People in this category include gardeners, carpenters, and mail carriers. If you're in this category, your score is 1.3.

d. High Physical Activity Level
Does your job require being constantly on the move, and does it entail significant amounts of manual labor? Construction workers, farm workers, and movers are among those who land in this category. If you're in this group, your score is 1.4.

If you are a member of my online team and want the Web site to do the math for you, visit my Calorie Calculator.

Oherwise, another element you need to calculate your AMR is the number of calories you burn from exercise on an average day. The number of calories you burn during any exercise session depends on a few things, primarily your body weight.

Use this chart to help you determine the number of calories you burn from exercise on an average day according to your weight, the type of exercise you do, and its duration. You can also use a heart rate monitor to get an accurate number. Write the number down.

Now comes the math. If you don't know your BMR, it's influenced by a number of factors, including age, weight, height, gender, environmental temperature, and diet and exercise habits. Because of these varying factors, it's hard to pin down your BMR to the precise calorie, but we can get pretty close. Here are some formulas for figuring out your BMR. Get out your calculator and plug your numbers into whichever formula applies to you.

MALE: 66 + (6.3 × body weight in pounds) + (12.9 × height in inches) − (6.8 × age in years)

FEMALE: 655 + (4.3 × weight in pounds) + (4.7 × height in inches) − (4.7 × age in years)

Now you have all three numbers: your BMR, daily activity score, and exercise expenditure. Simply multiply your BMR by your daily activity score, and then add your exercise expenditure. Whatever you get from this final calculation is your magic number.


Day 76

Wednesday (14 Jan 2010)

Breakfast: Muesli IKO 1 keping + radix koko. (8.00 a.m)

11.30 a.m - lapa...


lapa gilerrr... tak sempat snacking.

Lunch: Ikan bawal bahagian ekor masak sweet sour, 2 terung kecik masak pajeri & 1 roti sosej. (1.30 p.m)

Dinner: konon2 nak tunggu mama sampai, lepas tu dah tak tahan perut bunyi2. gi bakar roti 1 letak honey! owwwh damn yummy!! (7.30 p.m)

then my mom sampai bawak laksa mee, hehe. laksa mee ni ada kat pantai remis je, tempat lain takde. tapi taktau la kalau ada orang dah bukak industri ni kt tempat lain. ahaks. dia kuah sup dengan udang kecik2, sayur kacang panjang potong kecik2 & mee dia bukan macam mee kuning tu, kering, warna cam pucat2 cream, kena rebus dulu.

then kak su ajak makan fries dia, nugget dia 2 ketul, memang banyak la makan semalam. selain buah mata kucing. air masak. (8.30 p.m)

100 x jumping-jacks.


Day 75

Tuesday (12 Jan 2009)

Breakfast: Dark choc oat krunch speket & excelerade 1. (8.00 a.m)

Snacks: 4 keping biskut mixed fruits besar 50 sen. (11.00 a.m)

Lunch: Ikan kembong masak kicap sekor, ubi kentang kecik2 4 ketul, kangkung 1 senduk & tauhu 4 hiris kecik2 mixed suhoon. (1.00 p.m)

Dinner: murtabak mini 1, popia basah 1. (6.15 p.m) konon2 nak makan buah semate2, gi pasar tani terus teringin macam2. -_-

ada buat jumping-jacks tapi sikit sangat, malu nak letak. haha. ;p

9.00 p.m- buah betik sepiring, potong kecik2 makan sambil baca buku.

Pomegranate May Fight Some Breast Cancers

TUESDAY, Jan. 5 (HealthDay News) -- Laboratory tests suggest pomegranates contain chemicals that reduce the risk that women will develop hormone-dependent breast cancers, researchers report.
The key seems to be a phytochemical, ellagic acid, found in pomegranates. It inhibits aromatase, an enzyme linked to the development of estrogen-responsive breast cancer.

"We were surprised by our findings," principal investigator Shiuan Chen, co-leader of the Breast Cancer Research Program at City of Hope in Duarte, Calif., said in a news release. "We previously found other fruits, such as grapes, to be capable of the inhibition of aromatase. But, phytochemicals in pomegranates and in grapes are different."
More studies are needed, Gary Stoner, a professor in the department of internal medicine at Ohio State University, said in the same news release. "It's not clear that these levels could be achieved in animals or in humans" because the chemicals may not be easily absorbed from food.
Still, he said, people "might consider consuming more pomegranates to protect against cancer development in the breast and perhaps in other tissues and organs."
The study is published in the January issue of Cancer Prevention Research.


Day 74

11 Jan 2010

Breakfast: Tosei 1 set. (8.30 a.m)

Lunch: Koew tiaw goreng sepiring & telur goreng. (1.00 p.m)

Dinner: Potato soup semalam, & toast 1. Kranberry juice setengah mug. Keropok sayur 10keping kot. kak su tetibe goreng, tambah kalori org. :P (7.00 p.m)

hmm. berangan je nak buat jumping-jacks 500 x. tak buat2 pun.

Day 70, 71, 72

Day 70 - Friday - 8 Jan 2010

Breakfast: Biskut cicah excelerade 1. (8.00 a.m)

Snacks: julies craker 4 keping. (11.00 a.m)

Lunch: Cendol & laksam & cream puff comei 2ketui. (1.00 p.m)

Petang: kellogs raspberry bar. sedap giler! (6.00 p.m)

Dinner: biskut 4 segi 3keping cicah kopi radix. Satay ikan 3 cucuk. (8.00 p.m)

Day 71 - Saturday - 9 Jan 2010

Breakfast: biskut oat krunch 3 keping, kopi radix + cereal radix.

In between: kellog's bar lagi rasenye, lupe. jadi addict plak.. (1.00 p.m)

Lunch: tomyam campur letak udang 6 ekor & roti wholemeal 1. (3.00 p.m)

Dinner: roti wholemeal 2 keping letak cheddar cheese tengah2 bakar atas kuali makan dengan sosej rebus cicah sos ya kareem sedap sangat. hahaha. (8.00 p.m)

Day 72 - Sunday - 10 Jan 2010

Breakfast: roti wholemeal sapu peanut butter choc 1, radix koko. (10.00 a.m)

Lunch: tomyam semalam panaskan balik cicah roti. (1.00 p.m)

Dinner: Potato creamy soup letak hotdog. tak bape sedap. tp boleh la. (7.00 p.m)

Supper: kellog's bar. :D (11.30 p.m) tido pkul 1 pagi.

best la ada movie Jodhaa akbar kat zee channel. tapi tak dapat tengok sangat, dengan AJL lagi. rasa nak ada dua tv. haha tamak haloba sungguh! suka aishwarya rai sangat2. sob2. T_T

tade exercise, hari ahad je jumping jacks 100 kali, sit-up 20 kali n few others. dalam 30minutes.

How Tammy Lost 142 Pounds!

From LOSING IT! With Jillian Michaels

Monday, January 11, 2010

Today I'm sharing the story of one my rock stars, Tammy! Just the other day she told me that she celebrated the two-year anniversary of the start of her health journey. She set her mind to losing weight back then and I've been so proud of her and impressed by her amazing results ever since. In fact, I even selected her as one of my Challenge winners two years ago. Now, she's now down 142 pounds from her starting weight! But she had to start somewhere — just like you.

Just over two years ago, Tammy was going through a rough patch. Her husband asked for a divorce and she questioned whether she was really happy. She made a list of what she really wanted her life to look like. She wrote down everything that came to mind; nothing was too big or too little. It included everything from "Go back to college and finish my nursing degree," to "Dare to have my beautician cut my hair with a razor instead of scissors." She carried that list around with her all of December and at the end of the month, she looked at all the things she'd written down and reevaluated her life. She decided to start with two items: a large change and a small one. On January 5, she had her hair cut with a razor and she began her weight-loss journey. This is where the story gets really good!

Once I'd joined JillianMichaels.com and spent a few minutes browsing the site, I felt as though a weight had been lifted from my shoulders. I had tried to lose weight on my own countless times throughout my life, but I'd always failed. Jillian's approach made sense. Weight loss is a simple math equation: calories in, calories out. You had to burn more calories than you ate. Simple. Not easy, but simple.

When I first began my journey, I followed Jillian's online program pretty strictly. I worked out five days a week with, two rest days, used her circuit training from the site, and followed her suggested calorie limit; I also kept a diary of my food intake each day. In addition, I used Jillian's DVDs. In the beginning, I was ashamed of my size and very self-conscious about being in a gym with other people. I joined a 24-hour gym and would workout between midnight and 2 a.m. to increase my chances of being alone in the gym. After following this routine for four months, I decided to change to a gym that offered classes. I soon discovered that not only did I not care what other people thought (or whether they might be watching me), I actually enjoyed working out with people around. Their presence helps push me further in my workouts and keeps me moving when I'd rather stop.

Then in April 2009, it was announced that I was the winner of Jillian's New Year Challenge, and I learned that Jillian would be coming to my home to spend the day with me and give me a one-on-one training session. My upcoming day with Jillian kept me motivated and on the right path. Having had the opportunity of a lifetime to spend the day with the person I respect and admire most in this world continues to be what drives me to reach my goal. Having said that, I realize that not everyone has the same situations or opportunities I was blessed with, but find whatever it is that encourages you — something you can strive toward or look forward to. Focus your sights on that goal and keep moving forward. I recently ran my first 5K race with seven dear friends who have come to feel more like family to me. But it's the little, everyday things that most people take for granted that have made such a difference to me. I can climb stairs and not lose my breath. At home, I can lean over the bathtub to bathe a baby, cut the lawn without stopping, tie my shoes with ease, and scratch the center of my back. When I go shopping, I can find something that fits me in any store. On an airplane, I can easily buckle the seat belt and have to tighten it. Also, for the first time in my life, I can cross my legs at the knees, not only at the ankles.


Day 69

Thursday (6 Jan 2010)

Breakfast: Cereal + kopi radix. oat krunch sepaket. (8.00 a.m)

Lunch: Rendang ayam seketul sederhana, pucuk manis ubi kayu separuh ketul, pajeri nanas separuh hiris. (1.30 p.m)

Petang: Belgian dark choc 1.

Dinner: Fettucini perisa butter n herbs. Air milo sekotak. (7.20 p.m)


Why men shouldn't write advice columns

Sila klik kalau nak baca dengan lebih jelas & terang.

Day 68 & Wrongly Traced Price at Cold Storage

Wednesday (6 Jan 2010)

Breakfast: 1 excelerade & 3 keping dark choc oat krunch. (8.00 a.m)
Snack: buah langsat bos bagi, dia cakap ada orang bagi dia. rajin2 la bagi wahai orang itu, nanti bos akan panjangkan sedekah anda. ahaks. ada la dalam 10-15 bijik.

Lunch: Rojak pasembor sepinggan. (1.00 p.m) cempedak goreng kurus 1.

petang pun tak makan pape.
Dinner: Zinger Tower!! tak beli set. Menambah calorie ia yang dah +- 640 cal tu. jalan 5jam pun belum tentu burned out. tapi sebab nakk sangat! hari2 makan biskut je time dinner, kalau dah kurus keding puas hati jugak! ni tak! ee geram! haha.

Exc: jalan 45 minit dalam alamanda.

Nak cerita, semalam singgah Cold Storage nak beli digital weight scale yang tengah sale tu, tapi kat CS alamanda tak sale, so tak beli, pulak tu takde fat & water percentage. Beli la benda2 lain. Lepas bayar tu cek resit, tergerak hati tau nak tengok sebab masa cashier scan barang tak tengok harga2. Cek tengok kellog's bar lebih kurang seperti di bawah ni, patutnye harga RM9.99, tapi dia scan RM23.99!! Perghh. Masa tu kat depan pintu CS lagi, masuk balik gi kat rak, cek betul la harga dia 9.99. I always go to the cheapest one, takkan tersalah amik yang mahal kot. :D

Gi kat cashier sorang lagi suruh dia cek, dia datang balik cakap betul harga 9.99. Isi satu borang ni and dia refund balik RM14. Seriously! RM14 tu boleh makan 4 hari tau dalam keadaan diet ni. Silap2 lebih lagi.

So beware jela kalau gi beli barang kat diorang ni, kat mana2 pun la sebenarnya. cek balik price tu. Sebab sebelum ni penah baca pasal kat CS salah scan harga. Be extra careful la. 2-3ringgit pun duit jugak, bukan senang2 dapat jatuh dari langit macam hujan.

Always Hungry? Maybe This Hormone Is Out of Whack

I've worked with many people who have told me that no matter how much they eat, they're still hungry. They can scarf down half a pizza plus dessert and still feel ravenous afterward. Does this sound familiar? If so, it's possible that a condition called leptin resistance is at least partly to blame.

To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you've eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you're hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.

You'd think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that's not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are "deaf" to it, so it can't shut off appetite or stimulate your metabolism.

This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.

From LOSING IT! With Jillian Michaels


Day 67

Tuesday (5 January 2010)

Breakfast: Koew tiaw goreng RM1. (8.15 a.m)

air masak.

Snacks: 1 muesli IKO. (11.30 a.m)

air masak.

Lunch: 1 pau ayam. (1.00 p.m)

air masak.

Snacks: Buah betik 1 pack RM1 (3.30 p.m)

lagi2 snacks: ;D jelebi separuh. kerepek pisang 2-3 genggam kot. sedap giler. tak boleh berhenti, macam ada virus dalam kerepek tu. ;p

Dinner: 1 sosej rebus, 3 fish nuggets. (7.15 p.m)

no exercise, penat basuh baju. lenguh belakang. uterus pun rasa berat.

Buah Plum – Anti Cacing dan Anti Bakteria

Buah plum yang dimakan segar mempunyai rasa manis, masam dan segar. Setelah mengalami pemprosesan, warna buah ini akan bertukar menjadi hitam. Bagi orang Cina, buah plum hitam membantu menyedapkan masakan khususnya sip. Buah plum hitam mengandungi asid sitrik, beta sitosterol dan triterpene. Selain itu, ia mengandungi khasiat antibakteria, melegakan demam, melancarkan pembuangan air besar dan mematikan cacing usus pembuangan terutamanya cacing gelang.



Day 66

Breakfast: Dark choc oat krunch 3 keping. 1 excelerade. (8.00 a.m)
Snack: 1 IKO muesli. (11.30 a.m)
Lunch: Ikan kembong masak pindang sekor & 2 sayur bendi kecik & sayur nangka masak kari. (1.15 p.m)
petang penat giler, dah la period. balik tunggu bus berdiri 30minit, dalam bus lagi 30minit. sampai rumah dah bocor mane boleh duduk, housemate lak mandi, tension giler, rasa nak baling peti ais. penaaaaaaaatt! lagi 30 minit berdiri tunggu. tu dah kire cepat kate die. yela basuh towel n baju skit sekali. didnt bajet la i dah kebocoran macam ni sekali. total of 1hour & 30minutes berdiri! Feel like dying. dah siap mandi tu terbaring kejap dalam bilik, nak tertidur cepat2 bangun yela time maghrib, tido mende.
pastu macam tak slera nak makan, kak zira suh makan rendang dia sikit. opah buat oii sedap la. haha.
Dinner: 1 roti cicah rendang daging 2sudu. 3keping biskut 4 segi cicah kopi radix. (7.30 p.m)
i didnt do any exercise yesterday. plus period pain, seriously rimas jek.

5 Tips to Break Sugar Addiction

If you’re an American, there’s a good chance that you need to break a sugar addiction. From the time we’re children, processed sugar is constantly marketed to us. From Honey Comb to Hershey bars to a litany of carbonated beverages (the highest-grossing "food" sold in America), we spend our lives sucking saccharides in over-abundance.

Now, millions of us suffer from a variety of problems related to eating too much sugar, including obesity, diabetes, and heart disease.

So, how do you break sugar addiction? Here are five tips to get you started.

1. Quit eating high-fructose corn syrup. Start checking nutrition labels and you’ll notice that a huge swath of what we eat has high-fructose corn syrup in it, especially sweets and junk foods. But you might think you have a healthy diet and still have a sugar addiction because you regularly eat yogurt, ketchup, granola and meal-replacement bars, and salad dressings – many of which contain high-fructose corn syrup. Despite piles of data explaining how dangerous this stuff is, profiteering food manufacturers continue to defend their use of it.

2. Eat natural sugars. Quit dumping white sugar into your recipes, coffee, tea, and cereal. If you must sweeten something, use honey or turbinado sugar (sold as Sugar in the Raw). Avoid brown sugar, as it’s often just white sugar with molasses added. While your food might, at first, seem bland, after a few weeks you’ll notice that lots of things are much sweeter than you knew, including grains, fruits, and milk. After a few months, you won’t miss refined sugar at all, and you’ll be able to tell that soda pop is nasty, syrupy goop.

3. Quit eating artificial sweeteners. At UC San Diego, researchers found that Splenda fires up the same neural pathways as sugar. Psychiatrist Guido Frank then told The Scientific American, "Splenda has less of a feedback mechanism to stop the craving to get satisfied." Which, to Frank, means it keeps you craving sugar. Again, if you really need to sweeten something, use natural sugars, and sparingly.

4. Eat plenty of fiber. Soluble fiber helps stabilize blood sugar – preventing sugar crashes and the cravings that inevitably follow. Soluble fiber can be found in fiber-rich foods like oatmeal, beans, fruits, and vegetables. I’ve found that beating sugar crashes is its own health benefit, as you escape the hunger, depression, and lack of energy that come with them. It also breaks the sugar addict’s cycle of refueling every couple hours with more sugar. Not to mention, fiber helps you feel full.

5. Wait out the cravings. Assuming you’re eating healthy foods in healthy amounts on a regular basis throughout the day, you should be able to out-wait sugar cravings as they arise. Like any food cravings, sugar cravings pass pretty quickly. If you’re starving yourself to lose weight, rather than eating properly, it’ll be much harder not to cave to sugar cravings. Here are some healthier desserts to satisfy your sweet tooth.



Day 63, 64 & 65

Day 63 - Friday - 1 January 2010!! wohoo~ a very happy blessed new day!

Breakfast: Meehon goreng & Excelerade. (9.00 a.m)

before breakfast, i eat 1 whole grain bread letak jam nanas nipis2. sebab lapo giler. tak boleh tido pagi tu, gi buang bahan kumbahan semua terus jadi lapo nak nazak. dah siap mandi, turun bawah of coursa la my aunty belum buat breakfast, selalu bangun lambat-kata beliau. i said tak boleh tido, lepas solat subuh tu terus segar, macam dah tido 3hari. which is good lar!!

Lunch: 1 WG bread makan dengan sambal ayam & sayur-sayuran, tauhu, toge, ape lagi tah taktau nama. Air masak. (1.30 p.m)

Dinner: makanan yang sama tapi kuantiti yang sikit. (8.30 p.m)

100 x Jumping-jacks.
10 x sit-ups.
10 x push-ups kat tangga. best.

Day 64 - Saturday - 2 January 2010

Breakfast: Tosei cicah kuah dal & chuttney & excelerade 1. (10.00 a.m)

Lunch: 1 WG bread. ikan goreng dua cubit, sayur mayur, ayam masak lemak. (1.30 p.m)

Petang: Mee kari 6 sudu. (6.50 p.m)

makan lepas balik dari jalan2 kat pekan, teman aunt pegi beli undies. hehe. 40 minutes walked.

Dinner: benda sama without roti. (8.30 p.m)

buat jugak jumping-jacks tp sikit je, tak sampai 50. useless.

Day 65 - Sunday - 3 January 2010

Breakfast: Meehon goreng & kopi radix diet. (9.30 a.m)

Lunch: 1 WH bread. sambal sotong, sayur pucuk paku, ayam goreng. nugget. (2.30 p.m)

Petang: my aunty paksa habiskan meehon pg tadi. haha. sebab nak pack barang, dia pun nak ikut gi umah anak dia. (5.00 p.m)

100 x Jumping-jacks
20 x sit-ups

Dinner: 3 keping dark choc oat crunch. sedap betoi. & radix koko 1. (8.00 p.m)