Wednesday, June 29, 2011

Eat Healthy and Stay Fit

I came across this article and will like to share with my readers.

Health is important in order for us to do whatever we want to do. Do take good care of yourself.

Here are some tips for eating healthy at home, work, and elsewhere to help you get started. Try some of these ideas.

1 . Start your day off right!

Eat breakfast! Breakfast is an important meal and having a good breakfast just help give you the right start to your day.

Have a piece of toast with peanut butter, unsweetened cereal with low-fat milk, or a steamed bun with lean meat/vegetables.

Try livening up your cereal with some fruit like sliced banana or diced apple.
If you are in a big rush, take a piece of fruit to munch on during your commute (OK, OK– not on the MRT!)

2. Eat a variety of foods

Our body requires over 40 nutrients for good health. No one food or food group can provide you with all the nutrients, so have a variety of food to ensure that you are getting what your body needs. Use the Healthy Diet Pyramid as a guide for what to eat and how much of each type of food.

3. Eat more fruits & vegetables

Wouldn’t it be easier to eat something if it was right in front of you? The next time you go grocery shopping, make sure you stock up on fruits & vegetables. Then keep bowls of fruit on the kitchen table or counter. Reach for a piece between or after meals. Don’t forget to cook up those vegetables you had bought too!

4. Eat less fat & foods high in fat

What can we say about fried foods? They taste great, but are not great for you. They’re high in fat. Here is a few suggestions that will save your heart.
Deep-fry less often. Try grilling/barbequeing, baking, steaming or boiling your foods more often.

Use oils sparingly in cooking or when flavouring foods. Choose less saturated oils, try olive and canola oils which are high in monounsaturated fats. Watch those fast foods. Many of them are high in fat.

If you use butter and margarine, use them sparingly. Even better, switch to reduced-fat margarine or use a little jam/jelly on your bread, bagels, and other baked goods.

Use low-fat dairy products such as non-fat or Hi-Lo milk, reduced fat cheese, low-fat yogurt, or light ice cream. You’ll still get the nutrients and taste but half the fat.

If you like to eat meat, you can help reduce fat by choosing the leanest cuts. If you are preparing it at home, trim all visible fat and drain the grease that cooks out of the meat. Also take the skin off chicken and substitute meat with bean curd, lentils or dal a couple of times each week.

5. Watch those snacks

Why do we eat snacks? They taste great, they’re easy, and they satisfy our sweet and salt cravings. And, let’s face it, crunchy food is fun. However, some snack foods are high in fat & salt.

6. Eat everything in moderation

There is no "good" or "bad" food. As the American Dietetic Association suggest – All Foods Can Fit – as long as you have them in moderation. Too much of any food is bad; if you only eat vegetables and nothing else, that would be a problem too. And just because something is fat free or low fat does not mean you can eat as much as you want. Many low-fat or nonfat foods are also high in calories. Eat everything in moderation. Reduce, don't eliminate foods that are high in fat, sugar or salt.

7. Maintain a healthy body weight and feel good

Being overweight increases your risk for a wide range of diseases including heart disease, diabetes and certain cancers. Excess body fat results when you eat more calories than you are using up. If you are very active, you can eat more. However, if your lifestyle is sedentary, you need to:

cut back on the amount of food eaten;

choose lower calorie items; and

increase your activity.

Calories come from all food - protein, fat, carbohydrate or alcohol - but fat have the most calories, followed by alcohol, then protein and carbohydrate. To maintain weight, cut back on calories and be more active.

8. Drink plenty of fluids

Adults need to drink at least 1.5 litres or 6 cups of fluid a day! You need more if it is very hot or you are physically active. Plain tap water is obviously a good source of fluid but variety can be both pleasant and healthy. Choose also from unsweetened juices, lightly sweetened drinks, tea, broth, milk, etc. Coffee is not a good source of fluid as it acts as a diuretic (draws water from your body).

9. Get on the move

As we have seen, too many calories and not enough activity can result in weight gain. Moderate physical activity helps burn off those extra calories. It is also good for the heart and circulatory system and for general health and well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift/elevator (up and down!). Park your car a little further. Go for a walk in your lunch break. You don't have to be an athlete to get on the move!

10. Start now! - and make small changes

Making gradual changes in your lifestyle are much easier than taking a big jump all at once. To start on the road to healthy eating, pick one tip and work on it for a couple of weeks. When you feel comfortable with that, move on to the next one.

If you want to know how your current diet is, write down the foods and drinks you eat at meals and as snacks for the next three days. Check your diet again in 3 months & see if your diet has improved.

Sunday, June 19, 2011

Speaking to Inform - Advanced Toastmaster Project 3

Project 3: The Demonstration Talk

Executive Summary

A demonstration is the most effective way to explain a process, activity or product. Demonstration can be done through body movement (showing a dance step or skiing technique), showing a physical object, or displaying a model. Carefully rehearse the demonstration and be sure the audience can see it. Anticipate any problems that may occur and plan how to handle each one.

1. Prepare a demonstration speech to clearly explain a process, product or activity.
2. Conduct the demonstration as part of a speech delivery without notes.

Time: Five to seven minutes


3, 4, 5, 6 Code of Thinking


How many of you learn about KSTMC through the Internet? [Pause] Quite a good number of you.

This is the power of Internet. It gives you tons and tons of information. So much so that dear friends, today, we are inundated with information. Yes, information is power. But we also need to separate the small details from the big picture. When your thinking is clear, you will be able to articulate your thoughts better and make a great impression to your bosses, your supervisors and your friends.

Today, I will like to do a show-and-tell on a new way of thinking which I termed as 3,4,5,6 code of thinking. I learn this from Dan Roam, the author of the book “Back of the Napkin. This is an interactive session, meaning that you will need to do some work. I subscribe to what Confucius says “I hear I forget, I see I understand, I do I remember”. Please refer to this sheet of paper on the table and fill in the blanks.

Let’s start with 3. Please write in the sheet 3 built-in tools, which are 1. Eyes, 2. Mind’s eye (through our experiences); and 3. Our hands (to draw, to see things in pictures).

Even though, I say that this is a new way of thinking, it is also in us. We have all the tools.

Next, I will move on to the number 4. 4 here stands for the 4 steps of visual thinking.

- Look, see, imagine and finally show.

For example, you decide to improve your public speaking skills. So you look around you, you google for how to improve your public speaking skills. Look is the step whereby you gather information then you see, meaning you sieve out the information that is most pertinent, most helpful. You decide to come to attend KSTMC meeting today. You are now watching me giving a presentation. Next, you imagine yourself on stage doing public speaking. Finally, when you join us as a member, you will show us by standing on stage and speak.

I will now move on to 5, which refers to 5 key questions which we need ask ourselves when we are looking at a problem. These 5 questions will help us to cover almost all aspects in the problems. Write on the sheet of paper – 5 questions and draw a squid like this – S, Q, V, I and D.

When you look at an issue, you will need to first consider your audience and decide whether you want to do simple approach or a more elaborate one. For example, for fellow guests who are interested to join KSTMC to improve his or her public speaking skills, I will use the simple approach. When you join us, you improve your speaking skills by doing. For fellow members, I will go further into the details – when you join us, you will receive manuals which will explain to you how to do and you will need to complete 10 projects in order to be a competent communicator.

Q here stands for quality versus quantity. V – vision versus execution, I – individual attributes versus comparsion (for example, you may be deciding whether to join KSTMC or to join a course on public speaking. You will look at the individual attributes – the members of KSTMC, the cost involved and so on). The last question is Delta – change versus status quo. When you decide to change, to join KSTMC you will be a better speaker compared to status quo.

Last but not least, I shall move on to the final number which is 6. 6 refers to the 6 ways of thinking.
1. Who/ What (draw a portrait)
2. How many (draw a chart)
3. Where (draw a map)
4. When (timeline)
5. How (flowchart)
6. Why (multivariate plot)

Which one you choose will depend on the issue on hand. Today, I shall demonstrate using the “why”, why you should join KSTMC. This calls for a multivariate plot which means you need to look at the various reasons which will entice you to join our club.

The reasons include,

- KSTMC is a warm and welcoming club. We provide a supportive and encouraging environment for you to practise your speaking skills. It is a laboratory for you to experience different ways to engage your audience.

- We have a good track record. Our club is chartered in Year 2000. This year marked the 11 year that our club has been around. We have helped many people like myself to conquer the fear of public speaking. I used to be a very shy person who would fear even to talk among friends, but no more, thanks to KSTMC.

- We have a mentor scheme. When you join us, we will assign a more senior member to help you in your first few projects so that you know exactly what to do.

- Not only will you be a better speaker, you will also learn leadership skills by taking on appointment holders. You will learn time management by speaking within the allotted time.

- You will also learn new things such as the 3,4,5,6 code of thinking. You will be inspired by fellow toastmasters to continue in the journey to be a better speaker and leader.

And many, many more. If you are interested, I will strongly urge you to approach any of our club members later during tea break. We will be more than happy to answer any questions you have.

Back to you Toastmaster of the Day.

Saturday, June 18, 2011

All about Leadership

Below are some wise sentences by Napolean Hill which in my view are true from time immemorial.

1. What is initiative? It is doing the right thing without being told.

2. What is leadership? It is self-confidence, knowing what is happening and able to impart that knowledge.

3. "To lead, you must know!" You may bluff all of your men some of the time, but you cannot do it all the time. Men will not have confidence in an officer unless he knows his business, and he must know it from the ground up. There is no substitute for accurate knowledge.

4. If the officer does not know, his men will be questioning his orders as his men know exactly what is happening on the ground.

5. Not only must the officer know but he must be able to put what he knows into grammatical, interesting, forceful English. He must learn to stand on his feet and speak without embarrassement.

6. To be a leader, he must also possess moral ascendency - being a better man than any others.

7. Any reasonable order in an emergency is better than no order. The situation is there. Meet it. It is better to do something then to hesitate, hunt around for the right thing to do and wind up by doing nothing at all. And, having decided a line of action, stick to it. Don't vacillate. Men have no confidence in an officer that does not know his own mind.

June Holidays 2011

Today marked the close of about 1-week of fun and play of my family. Daddy and mommy have taken a week's duty-off to spend more fulfilling and fruitful family time.

We started with a four-day driving holiday up north at Genting Highlands. The two young boys were exhilarated. This time round, they enjoyed the bumper boat ride at the outdoor theme park, followed by bumper car at the indoor theme park. Dinosaur Land remained on their must-visit list. During the warmer June season, the mist has cleared somewhat compared to during the wetter December month. Their fave activity must be playing the video arcade games.

When we reached Singapore, we planned for more family activities. We visited Kidz Amaze at SAFRA Jurong. It was an indoor playground somewhat similar to the one at Downtown East. The 17,000 sqft playground housed a three-storey play system with many indoor spiral slides. It was also an interactive Foamball Arena with an array of motion play events, slides and activities.

At the end of this intense family bonding time, I am exhausted but happy. Kids have so much energy and we adults were having a challenging time to catch up with them. I do not know about the kids, but I am definitely looking forward to school reopening. There would be more sanity in the house....

Saturday, June 11, 2011

Quotes from Vince Lombardi

I enjoy good quotes. Below are some from Vince Lombardi (1913 to 1970) forwarded to me by a Toastmaster friend.

It has been used in the Table Topics Segment. Fellow toastmasters or guests are invited to pick a number from one to 10. Each number corresponds to a pre-designated Vince Lombardi quote. Thereafter, they are to talk for about one to two minutes on whether they agree with the quote.

Vince Lombardi Quotes
1. Confidence is contagious. So is lack of confidence.
2. Dictionary is the only place that success comes before work.
3. Success is never final. Failure is never fatal. It is courage that counts.
4. It's not whether you get knocked down, it's whether you get up.
5. Winners never quit and quitters never win.
6. Winning is habit. Unfortunately, so is losing.
7. Winning is not everything, but wanting to win is.
8. Winning isn't everything, but the will to win is everything.
9. The greatest accomplishment is not in never falling, but in rising again after you fall.
10. We would accomplish many more things if we did not think of them as impossible.

Vince Lombardi was an American football coach. In a sense, good sports encapsulate the best of human values. That of consistent hardwork, persistent perservance and pursuit of perfection. That is why sports captivate the hearts and souls of the spectators. They cheer and cry for the athletes who have pushed themselves beyond the shackles of ordinary human beings to achieve the extraordinary.

I believe that such power exists in each and everyone of us. What we need to do is to first believe and set a goal for ourselves. The process of working towards the goal will make us a better person.

Enjoy and believe :)

Wednesday, June 1, 2011

Uplifting Sentences

These are the wise words that give me the courage and resolution to press on to work towards my dream.

Ponder on it :)


If you can run a losing race without blaming your loss on someone else, you have bright prospects of success further down the road in life.

Success is the development of the power with which to get whatever one wants in life without intervening with the rights of others.

The best compensation for doing this is the ability to do more.

You can do it if you believe you can.

Far from being a disadvantage, struggle is a decided advantage, because it develops those quality which forever lie dormant without it.

Being forced to work and forced to do your best, will breed in you, temperance and self-control and strength and a hundred other virtues which the idle will never know.

Neglecting to broaden their view has kept some men doing one thing all their lives.