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Being a fat loss bootcamp owner and personal trainer in Singapore, I am dead serious about helping people reach their fitness, weight loss, fat burning and muscle gaining goals. As expected, we spend A LOT of time talking about the perfect healthful diet. Diet, more than anything else, affects fat loss and fitness! Even if you were attending boot camp 4 times a week on top of personal training sessions, if your diet was crappy, you would NOT reach your goals.
The idea healthful diet should contain a lot of FIBER. Many people have far too little fiber in their diet for optimal health, particularly if that diet is mostly made up of processed foods.
So, what is fiber?
Fiber is the part of the plants we eat that our digestive enzymes can’t break down into absorbable nutrients. The main forms of fiber are soluble fiber, insoluble fiber and resistant starch. All three forms of fiber are usually labelled as “dietary fiber” on food packaging.
Fiber has an essential part to play in maintaining health and an ideal body weight. For instance, fiber buffers the impact of digested food on blood sugar and insulin levels, reducing the promotion of fat storage. Also, high-fiber foods need more time to chew, so your body has more time to register that you’re full, so you’re less likely to overeat, fills you up longer and has more volume for fewer calories.
Here is a breakdown of the 3 different types of fiber and their health benefits:
1. SOLUBLE FIBER: Soluble fiber becomes a gel when dissolved in water. Most of this will be undigested, but a small amount is fermented and partially broken down in the colon. Health benefits of soluble fiber include:
- slowing down digestion so you can absorb nutrients better – helping to regulate blood sugar levels (great for people naturally intolerant of carbohydrates, diabetics and those with prediabetics conditions) -lowering levels of total cholesterol and LDL cholestorol -encouraging growth of beneficial intestinal bacteria while reducing number of bad bacteira
Sources of soluble fiber include most fruits and vegetables, nuts and seeds, psyllium husks, flaxseeds, barley, dried beans, oat bran and oats.
2. INSOLUBLE FIBER: Insoluble fiber won’t dissolve in water and is not digested any where in the body. It’s mostly made of cellulose (from the cell walls of whatever plant you ate) that leaves the body intact. Health benefits of insoluble fiber include:
- pulling toxins out of the body (very important considering out modern lifestyle and environment) – helping with regular bowel movements =) – helping food move through the gut (one advantage of rapid bowel movements is that it may help minimize our exposure to DNA-damaging chemicals and other toxins in food) – controlling the pH balance in the intestines
3. RESISTANT STARCH: Resistant starch re complex carbohydrates (sugars) that resist digestion and arrive in the colon largely intact. It offers some of the benefits of both soluble and insoluble fiber. An example of a resistant starch is hard bread crust, which resists digestion until it’s in the colon, where it is partially digested by fermentation.
Now for the bottom line – how do we get more fiber in diet?
Here are 4 simple steps!
1. Don’t juice – eat only the whole fruit (apples and oranges etc) or vegetable (carrots). 2. Eat more vegetables! 3. Use a fiber supplement. It’s best to use a gluten-free type of fiber, and switch brands of fiber after week, even if you have no history of gluten sensitivity, as it’s easy for many people to develop gluten sensitivities if stay on the same brand for long (you can alternate between two brands at the end of every week). 4. Eat whole grains instead of refined grains (well, no one should be eating refined grains anyway!)
Enjoy the health benefits of fiber!
Coach Jonathan Wong, is a sought after Singapore personal trainer , fitness author and fitness bootcamp coach who has helped hundreds of clients in Singapore achieve their fitness, fat loss and sports performance goals. Visit his website website for a free 1500 page e-book and constant updates. For all wanting to be lean and sexy, 1 week trials available for his ! Article Source:
When weight loss isn’t enough, patients seek the expertise and skill of Phoenix Plastic Surgeons and Scottsdale Plastic Surgeons to make the contour difference!
Like many bariatric patients, Andrea lost a hundred and twenty pounds after having gastric bypass surgery. She incorporated a healthy diet and worked out on a regular basis, and for the most part, was with her results, except for one thing he saggy skin hanging on her lower abdomen.
No matter how much she exercised, this flap of skin was not going to go away. In many ways, this took the joy out of the progress she had made and she began to focus on the negative aspects of her unpleasant body contour.
No matter what your age, patients who have undergone bariatric surgery such as laparoscopic gastric band or gastric bypass often lose excessive amounts of weight and have extra skin which hangs uncomfortably. This overhanging or draping skin can cause discomfort, embarrassment, rashes and hygiene problems.
As the director of a successful bariatric clinic in Phoenix, Arizona, I have had many patients share the disappointment they feel with their end result. They have worked so hard to get where they are and now it is almost impossible to enjoy the reward of all the effort and life changing choices they have made.
Arizona Weight Loss Solutions has referred many of its patient to Dr. Steven Gitt and Dr. Dominic Heffel of North Valley Plastic Surgery, Plastic Surgeons in Scottsdale and Plastic Surgeons in Phoenix, that have done many Post Bariatric Procedures. Andrea was referred to Dr Heffel and had a consult which was followed by a panniculectomy with a tummy tuck.
The panniculectomy is the surgical procedure that removes the large apron of skin that hangs from the abdomen. This is the most common procedure that bariatric patients discuss or ask about. In many cases this procedure is often covered by insurance for the bariatric patient due to health conditions that are created by the heavy flap of skin.
The tummy tuck portion (abdominoplasty), Andrea paid for, ut of pocket?since it was considered a cosmetic procedure. This procedure includes tightening the abdominal muscles, which is similar to creating an internal corset which produces a flatter abdomen and shapelier waistline.
Andrea dropped in for a visit recently and was ecstatic about her results. I was truly impressed with what I saw?ot only did she look great, but I think the most important difference was in her air of confidence and attitude. The loud?that seemed to hang over her was completely non existent along with the air of negativity that seemed to govern her life, even after the weight was gone.
It was as if she had come full circle and I was thrilled for her. The biggest reward I get in my profession has nothing to do with me, but rather the hard work and commitment I see in our patients each and every day. Choosing bariatric surgery is not the easy way out as some would think, but rather a difficult journey that often does not end at a weight loss goal.
I am a proponent of being the best you can be and if after having lost your weight you want to make your body look better, I believe that is a decision only that individual can make. I can only share what I have seen and the positive results and impact it has on our patient? lives.
Andrea is not the only patient that has had this type of success and gone on to explore other options. Each person has their own likes and dislikes based on their individual body form, size and weight loss, and I applaud them for taking the next step to allow the true person inside to emerge.
Hard work and a little help can go a long way to bring out a new attitude and a better you!
If you are a Post Bariatric Patient who has experienced excessive weight loss and now wants to explore options to help improve those results then go to to learn more.
Morgan Cooper, Bariatric Program Director Arizona Weight Loss Solutions 480.991.6877
Steven Gitt, MD, FACS
North Valley Plastic Surgery
Phoenix, Arizona
If you are a Post Bariatric Patient who has experienced excessive weight loss and now wants to explore options to help improve those results then go to to learn more. North Valley Plastic Surgery additional services can be found online at Article Source:
Reiki, ah yes, Reiki. A word many have heard – but few truly understand.
To most people Reiki is all about healing. And yes it is indeed a healing art as we’ll explain…
But – it is also so much more as well…
So What Exactly is Reiki?
Reiki, as we have already said, is best known in the west as a gentle but powerful system of hands on healing. And it is a system, which can easily be learned by anyone to heal themselves, others, plants and animals.
But as mentioned above it is so much more as well.
Reiki helps you…
* Discover your true purpose in life.
* Produce and achieve all your goals.
* Heal past traumas, which may be hindering your growth.
* Discover your own spiritual path.
* Find, contentment, spiritual enlightenment and…
…the understanding that GOD and YOU are ONE.
How does Reiki Work?
The energy of Reiki works by gently opening you up to the understanding that you are the creator of your own reality – that there is no greater power than you. With this knowing comes the realisation that everything that happens in your life happens because you want it to…
There are no accidents.
You make what happens happen.
With this awareness comes the realisation that every event in your life, including that of illness, is brought to you, by you – and that it can, therefore, be taken away by you as well.
So the short answer to how Reiki works, therefore, is the energy of Reiki works by bringing your power back to…
YOU
Who can Learn Reiki?
Everyone! – How is this possible?
Because Reiki is not learned in the traditional way we understand learning.
The ability to work with Reiki is transferred to you by a Reiki Master during an initiation ceremony. Everything is done for you.
All you have to do to experience the magic… is to bring the desire.
Where Does Reiki Energy Come From?
The most common translation of the word Reiki, which is Japanese and pronounced ray-key, is ‘the universal and holy, spiritually conscious, life force energy that energises and animates all living things’.
Every living thing in the universe is alive because of this energy.
So when people ask, “where does Reiki energy come from?” The answer has to be…
‘FROM GOD’
Is Reiki a Religion?
No, Reiki is not a religion.
You do not have to have any religious beliefs at all. It certainly could be said that there is a spiritual element to Reiki, but spirituality and religion are not the same.
How Long Does It Take To Learn Reiki?
Reiki, generally speaking, consists of three levels of training known as Reiki 1, Reiki 2 and Reiki Master. Some schools have built their courses around more levels – but three is all that is necessary.
These levels can be ‘learned’ over a period of many months, or can be taken over one intensive period.
It really depends on the individual wishing to ‘take’ Reiki.
If you feel more comfortable taking your time ‘learning’ Reiki, then do so. If you think you are ready to ‘take’ all three levels in one go, then you are ready.
It’s entirely up to you.
How Can I Experience Reiki?
Most people’s first experience of Reiki is generally through a ‘hands on healing’ therapy session.
During this time they usually report various feelings of warmth or coolness with, maybe, a sense of bubbling energy movement.
Some experience beautiful colors, or the presence of spiritual beings but most people simply experience deep relaxation and peace…
Indeed it is not uncommon for many to fall soundly asleep.
How is a Reiki Treatment Given?
A Reiki treatment is usually given in a quiet and peaceful environment with the person receiving Reiki either lying or sitting down.
The person giving Reiki will then transmit the Reiki energy to the person receiving it – placing their hands either on or over various points on the body.
A treatment can last anywhere between 30 minutes to an hour and a half, the usual being about an hour.
There is no need to remove any items of clothing except perhaps your shoes if you are lying down on a couch. So it is perfect for people who feel embarrassed or uneasy about undressing.
What Can Be Treated With Reiki?
In a word everything – for Reiki works on all levels of awareness in body, mind and spirit.
It can be compared very simply to the analogy of having a flat battery in a car…
Someone comes along with a strong, healthy battery and a set of jump leads. Connects everything up and the flat car battery suddenly has the extra energy needed to start the engine.
Reiki does this for people irrespective of what is ailing them. It gives them the extra energy they need to make themselves better – whilst, sometimes, providing them with a deeper understanding of why they made themselves ill in the first place.
Can I Treat Myself?
If you have been attuned to Reiki, then…
Yes, very much so. This is one of the many benefits of Reiki. Not only does Reiki give you the energy and ability to successfully treat yourself. It also helps to raise your level of awareness to the point where you begin to understand…
that you create your own illnesses.
This is one of the most exciting levels within Reiki.
Is It Safe For Use During Pregnancy?
Absolutely, for Reiki can do no harm.
As already explained Reiki is ‘the universal and holy, spiritually conscious, life force energy that energises and animates all living things’…
It aids and enhances all life.
I Have Heard That Reiki Can Be Sent To Others At A Distance. How Does This Work?
At the heart of all metaphysical and spiritual teachings lies the understanding that we are all one and, therefore, all connected.
Our scientists are now beginning to understand these phenomena through their research into quantum mechanics.
You may have already experienced this in action when you have suddenly, and for no apparent reason, thought of a distant friend or relative…
Moments later the ‘phone has rung and it has been this very same person on the other end of the line.
Distance healing follows this same sequence.
Through thinking of the person and intending to heal, the connection is made and the Reiki energy flows to that person.
How much does Reiki training cost?
There’s a very wide variance in the costs associated with Reiki training.
But in general terms, to go from complete beginner, to the level of Reiki Master – will set you back somewhere in the region of…
$500 to $1500
Of course, these are just general terms. You can pay less and you can pay more.
Why the enormous variance in charges?
Very good question – how long’s a piece of string?
Really, we suppose, it’s because there’s no standard price agreements. People will always charge whatever the market can bear.
Or…
Maybe some people think they are better at teaching than others. Maybe some people like to have more money than others – who knows?
But, if Reiki interests you – as you know it really, really should – and you want to take it further – as you know you really, really should…
Yet you don’t want to pay these exhorbitant fees.
What can you do…?
Well, you can come with us to the next page – we think you’ll be very pleased with what you find…
After all – it is – very, very special…
Sutikno Slamet Article Source:
Lean abs are what everyone is after these days. To top that, there are hundreds, if not thousands of abs workout routines in the market today. Some routines require you to follow stringent diet plans, like the Atkins’ diet, while some are an extreme version of the tried and tested weight loss methods, such as the p90x. Some novice methods have been developed over the past few years and these methods imbibe newer methods to loose weight, especially around the abdominal region. The hip hop abs workout routine is one such method that focuses on eliminating, tightening and strengthening abdominal muscles, especially along the obliques and the lower abdominal region. Hip hop abs workout focuses around muscle tension in the abdominal region and the dance moves are designed to give you the maximum effect in the abdominal region.
The hip hop dance moves are so designed that they are not only effective, rather, they are also enjoyable and are designed in such a way that you would never feel bored doing them. Apart from the initial workout dance routines prescribed in the original hip hop abs workout system, you can check out some power workout.
The fat burning cardio 2 workout system is one hell of a system that actually lets you burn a lot of calories, loose pounds of weight and improve your measurements, especially around the waist region. This forty minute workout helps you burn your calories, owing to some inquisitive dance forms that have been introduced in this workout. This routine solves more than one weight loss problems, and is supposed to be very effective to counter heart diseases. Another reason why the cardio 2 is of utmost importance is that it prepares a newbie to prepare himself for the more stringent and strenuous routines. This exercise is basically a building block upon which one builds up his or her fitness level.
The abs sculpt 2 is supposed to be the next level of fitness when it comes to the hip hop abs workout routine. It is a more strenuous version of workout, but the video in which it is presented actually showcases this rather strenuous health routine in a more entertaining way. The dance steps presented in this routine work in a tandem to your upper and lower bodies and tend to tighten your core abdominal muscles. The results you would achieve are phenomenal and the best part is that you would not have to the painful crunches or the sit ups.
Once you have got into the groove with the abs sculpt 2, it is time for you to graduate to the total body burn 2. As the name suggests, total body burn 2 aims at working out the complete body. The dance moves are so made that while you perform them, you end up working out each and every muscle of your body, with a special focus on the abs. This workout is bound to give you a killer physique and the results would be evident in only a few weeks from the point you would have started this routine.
This author lives in Flemington, NJ with her husband and 5 month old daughter and is an expert contributing author for an exercise and fitness site offering variety of and .Article Source:
As a personal trainer and fitness bootcamp instructor in Singapore, very often I meet people who love their cookies. Even while being absolutely committed to healthy diets designed for weight loss, fat burning and muscle building, they still long for a little dietary indulgance once in a while.
What is the best step to take, when we are sincerely, absolutely, dying for a bite of sweet, warm cookie?
The answer simple: Just bake your own! That’s the BEST way to eat your cookies while on a healthy diet.
Making your own luxurious, sugary pastries and confectionaries beats buyin them by far. Why?
1. VALUE – when you bake your own, you get more joy per calorie, because the fun of making them, especially if you are making them with your friends or family, the good smells that drift out of the hot oven, the feeling of warmth that comes from sharing handmade goodies, become part of your cookie experience. You don’t get to experience all these things when you just pick up pre-made or packaged cookies.
2. QUALITY CONTROL – when you eat home-baked cookies, you eat only cookie and nothing else. When you stuff in packages, your cookie, biscuits etc has stabilizers, preservatives, artficial flavors, bulking agents etc added to it, to give it a longer shelf life and to help the producers save on costs. Granted your ingredients (unless you raise and mill your own flour, harvest and roast your own cocoa beans etc) will have gone through a fair amount of chemical treatment, it would still overall have less added junk than commercial versions. Furthermore, you know for sure that your goodies are made from the best ingredients e.g: real rich, yellow butter, rather than the cheap trans-fat filled butter substitutes commercial bakeries use.
3. ABSOLUTE FRESHNESS – you can pop them right into your mouth the moment they’re done (and cooled off!). Nothing gets fresher than that.
4. INCONVENIENCE – It takes work and time to make your own cakes and pastries, more than just picking them up at the store would, so if you only eat those you make on your own, ten-to-one, you’ll be eating these far less often.
5. AWARENESS – when you make your own cookies or muffins, you see what goes into them. Half a cup of butter. A cup of sugar. 2 cups of white flour. This makes you more aware of the depth of badness baked goods have. This helps us to say “No” to baked goods full of refined sugar, more cleanly, more often.
6. CALORIE CONTROL – I’m NOT an advocator of counting calories, but when it comes to baked goods, you can play around with ingredients to cut the calorie count, e.g. less sugar, some applesauce in place of fats etc. This is tricky though, since baking is all about chemistry and your product might taste quite different (in an unpleasant way) from the “original”. For low calorie baking, it’s best to work with low-cal recipes that’s already been tried and tested by those in the know. (Having said that, in my humble opinion, if you’re indulging – assuming that you only do this once a month – then just indulge!)!)
Baked goods are awesome. If you put one to your face, it smells like heaven, and when you put one into your mouth, it tastes like heaven. Sweet, savory, nutty, chocolate-y , crunchy, chewy, soft, crispy – no matter the texture and taste, cupcakes, pies, puddings, quickbreads and the like – they are all so addictive. My personal fav is brownies with ice cream.
Bake your own – that’s the better indulgence.
Here’s a recipe for some dietary excess:
The Easy Apple Crumble:
CRUST
* 1 cup quick-cooking oats (80g)
* 1 cup all-purpose flour (125g)
* 1 cup packed brown sugar (220g)
* 1/2 teaspoon baking powder (2g)
* 1/2 cup butter, melted (115g)
APPLE FILLING
* 2-3 thinly sliced apples
* Tablespoon of flour
* Squeeze of lemon juice
* 1.5 g of cinnamon
* ¾ tablespoon of vanilla
* ½ cup of sugar
* 1/3 cup of water
DIRECTIONS:
1. Place sliced apples in your baking pan, add rest of the filling ingredients over them and mix it up even with a big spoon. (adjust the amount of sugar and cinnamon as you please) Pour in the water.
2. Mix the oats, flour, brown sugar, baking powder and melted butter together in a big bowl. Make sure there are no big lumps and crumble this mixture evenly over the apples. You can double the amount of crust and put some underneath too.
3. Bake at 175C for 40-50 minutes, until the crust is a nice, crunchy golden brown.
For a peach-banana version, or a banana-peach version, you can use the following list of ingredients:
Banana-Peach version
* 1 medium banana, sliced
* 2/5 tin of peach
* 1g cardamom
* Squeeze of lemon juice
* Custard pudding (any brand from the supermarket will do)
Mix banana and peach and cardamom and lemon juice together. When the mix is in the baking pan, spoon the custard pudding over it. The custard pudding will become a nice, gooey custard sauce when baked.
Coach Jonathan Wong is a highly regarded Singapore personal trainer and performance expert who has helped hundreds of clients in Singapore achieve their fitness, fat burning, weight loss and sports performance goals. He is also a fitness author, fitness boot camp owner and a member of Singapore Men’s Health Advisory Panel. Visit his website and blog for a free 1500 page e-book and constant updates. Article Source:
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