Monthly Archives: June 2017

#AdeleWFOTW – Loh Voon Ying

#AdeleWFOTWWomen Feature Of The Week!

Anybody remember that hashtag? Yeah, I totally killed it. But I intend to bring it back! YAY!

I think I should change it to #AdeleWFOTMWomen Feature Of The Month!


So anyway, this month we have Loh Voon Ying! I actually engaged her a LOOOOONGGGG time ago, the first few on my list!

But, I totally messed it up and that was why I didn’t manage to publish it. But it is NEVER too late to feature this special girl.

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Voon Ying is a very humble, low key runner. But she’s no stranger in the running community.

When I first started running competitively, her name kept popping up everywhere. Everyone was just talking about her! To be honest, I was afraid of her because we hadn’t met before. We didn’t manage to cross paths until a few months later. I

was star struck when I finally got to meet her. She’s soft spoken, kind and super down to earth!

Read on to find out more about her:

1. How long have you been running?

12 years since 2005.

2. How did you get into running?

I started running to stay fit.

I decided to lace up my shoes and step out of the door during my teenage years, the time when a girl starts to care about her physical appearance. Girls are usually always worried about being fat even if they’re actually skinny.

It was hard at first. But fortunately, I had my brother and uncles (all of them experienced in running) as my coaches when I was new, so it became easier over time. I walked/ran, kept the distance short, took it slow and didn’t overdo it in the early days. I learnt a lot of running tips and got a lot of fitness guide from them. They play an important role in my running journey.

Running started as a way for me to stay fit, but now I run because I want to, it’s turned to a habit. Sometimes, I just enjoy feeling alone, feeling the wind, and feeling the heart beating, the panting and sweating! That’s what’s so incredible about running.

3. Do you join any running groups? If yes, which running group?

I joined Cari Runners in 2012, and officially Pacemakers on the 1st of August 2014 after being invited by Captain Ronnie. He has been a very helpful figure in my running journey.

19238672_1614652988546132_1367626231_oPAR 13 – I missed this race last year due to injury. Special thanks to Teck Wai for arranging everything!

4. Your profession:

Photoshop editor and admin staff.

5. How do you juggle work and running?

I’ll try to get on the road 3 days a week. If I plan to jog but unfortunately have to work overtime, I will surf Facebook less the night before and set early morning alarms the next day to get up and run.

6. Do you have a training schedule? What is it like?

I don’t have a running schedule. Usually plans that I’ve made for running don’t work out, either because of external factors or my weak determination (lol). So instead, I’ve just let it be flexible and try to run whenever I can with at least one tempo run per week.

7. Who do you usually train/run with?

Train with my bro but mostly solo.

8. Which was the most memorable race event and why!

Memorable race would be Larian Gegar Half Marathon 2015 where I injured myself. ☹

Lesson: Always pay full attention during a race, even if the race venue is very familiar to you. Never be careless!

And Twincity Marathon 2014 too, my very 1st sub 4 marathon. The thrill of crossing the finish line. You will learn that you are tougher than you ever give yourself credit for. I found out that I could go further than I once thought.

19389572_1614654168546014_1026890805_nMy Healthy Run – Finally managed to run 5 min/km (post injury)!

9.Favourite distance:

Half Marathon!

10. Who is your inspiration?

My brother Loh Voon Leong! He made me the runner I am today. You are the beginning of my running journey. 一切由你开始。19340080_1614624911882273_1221442525_oThe Loh siblings winning at the Raub Village Run – 13th May 2017!

11. Fav running quote:

“Everyone is an athlete. But some of us are training, and some of us are not.” -Dr. George Sheehan


Thanks Voon Ying!

I LOVE that last quote! Well said!

Running is for EVERYONE!

If you’ve been thinking of running, here’s the cue to get started!

My top tip is to GET A GROUP! FIND a bunch of CRAZY runners and ENJOY THE JOURNEY!

xxxx

Do Calories Matter? – Part 4

We’re on to PART 4! This is the longest series of blog posts I’ve ever done. Evidently, there is a lot more to talk about! These are just the highlights of a much bigger picture.


Let’s do a quick recap379302_325658287555375_1376847731_n.21

The flaws of the calorie centric view:

  • Humans are not perfect machines (cannot apply the concept of calories in/calories out). Equations are pretty much useless. Just use it as a GUIDE. Your life does not depend on it!
  • It goes against the Second Law of Thermodynamics
  • Calorie counting does not take into account the quality of foods and its metabolic effects on hunger, appetite, energy usage/storage, satiety etc
  • Many factors affect metabolism – environment, genetics etc
  • It is possible to increase fatness on a reduced calorie diet (on high GI foods) [1] SURPRISE SURPRISE!
  • Quality of diet can affect/induce anabolism (fat storage)
 Quick links to Part 1, 2 and 3!

QUALITY over QUANTITY

A calorie focussed mind would lookout for foods that are low/-er in calories. Since FAT is calorie dense, it immediately gets a bad rep. Low fat foods are usually high in refined carbs/starches. That’s because most times, when you take something out, you need to fill it with something else!
Even if they are not “empty calories” per se (containing vitamins, minerals, fibre, antioxidants etc), these foods that are high in processed, artificial refined carbs/starches are DETRIMENTAL to health, causing harm to the body and metabolic dysfunction [2].
What to eat?
NUTRITION over CALORIES
 Tips-How-to-Pick-Good-Dog-Food-Ingredients-Dog-Food
Low refined sugar/carbs/starches
If you are going to eat carbs, go for WHOLE minimally processed ones. Starchy vege (sweet potatoes, potatoes, taro, pumpkin, squash etc) and fruits are great options. When going for rice/pasta/bread, think brown/red/wild/black. These are more nutrient dense. Refined options have been stripped of their vitamins, minerals and fibre. You’re basically just eating sugar.
Fats
The only bad fat here is highly processed trans fat. Go for fats found naturally in olive oil, avocado, nuts, seeds, dairy products, real butter, fat from meat and fish. These are all high in a good combination of mono- and polyunsaturated fats.

Protein
Meat, fish, eggs and dairy products (milk, cheese, yoghurt).2016-10-21-1477056674-8700239-homer
How much of each macronutrient (carbs, protein, fat) to eat is different for each individual. Get a dietitian to do the work. ;D

Gut Health

This is a growing area of research. The little bacteria in your gut is SO important!
Research has now shown that WHAT you eat affects the little bacteria world in your gut. You might need to rethink your zero-calorie artificial sweeteners! They have been shown to have the potential to alter your gut microbiome [3]. ANY disruption to this balance can possibly lead to obesity, diabetes, cancer, inflammation, inflammatory bowel disease and a decreased immune system [4].stomach-bacteria
The quality of food, prebiotics (food for healthy gut bacteria), probiotics (healthy gut bacteria) and antibiotics affect the overall balance of gut bacteria.
Sources of prebiotics: Prebiotics are the fibre foods that cannot be digested. Onions, garlic, asparagus, unripe bananas, artichokes are great sources. These are “eaten” and considered food for your gut bacteria.
Sources of probiotics: Fermented foods like yoghurts, kefir, tempeh, miso, kombucha, saukraut etc. Different brands use different strains of bacteria and the amount it contains varies.
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These are beneficial but there is very little research that shows how much pre/probiotics to consume, exactly which strain (is best), the quality and how much of it actually stays in our gut after consumption [5].

Physical Activity

I don’t think I need to elaborate on this one.Processed with VSCO with f2 preset
JUST GET UP AND GET MOVING!
Any form of physical activity is better than NOTHING. Pick something that you like and JUST DO IT!

Rest
Sleep has become a luxury and stress has now become commonplace in our lives.
How do these affect weight and metabolism?
Stress stimulates the body to release cortisol, which is the hormone involved in CRAVINGS. “Stress eating” is real.Processed with Snapseed.
When you don’t get enough sleep, the hunger hormone kicks in.
Together, they have an influence on food intake and fat storage.


When you focus on QUALITY and pay attention to your natural body cues, you wouldn’t need to be whipping out your calculator and counting everything.
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 Key points to remember:

-Focus on the SOURCE of calories and not calorie counts

-Eat REAL, MINIMALLY processed, WHOLE, FRESH, NUTRIENT dense foods

The GOLDEN rule is: If it is packaged, highly processed with ingredients that you can barely pronounce with loud “health claims”, don’t buy it!

-Achieving optimum hormonal balance and metabolic function is KEY

Do Calories Matter? – Part 3

Hello Part 3 (Part 1 and Part 2)!

We’ve explored calories, energy in food, the calorie focused theory and how we gain weight!

Now, let’s take a look at what happens if we just ate less!


Undereating

Image result for undereating

The conventional approach to lose weight would be to decrease food intake, increase physical activity or BOTH! Because……

Calories in < Calories out = WEIGHT LOSS

It seems to make sense.

We’ve all done it at some point in our lives. And I can tell you that it definitely works!

……tired-runner

Until your body catches up and starts going against you. You can’t outsmart your body!

Your body will undergo a period of trying to adapt to the decreased food intake and/or increased physical activity. It wants to defend your body’s set weight [1]. This leads to biochemical changes that can throw off your metabolism (i.e. slowing it down!).

You become very efficient at using your fuel and stores – being able to survive with less energy. It means that overall, you burn less. Keep in mind that your basal metabolic rate takes up a huge chunk of your daily expenditure (60-75%!). You do not want to mess this up.

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The pitfalls of undereating

If this continues, you might:

-Hit a plateau

-Feel tired and fatigued

-Experience mood/behavioural changes

Hunger

-Strong cravings

Lose muscle

-Store more fat

Gain weight

tired

…… basically a ticking time bomb towards failure and losing control. And all of this is happening because your body is trying to look out for you!

This potentially explains why some people, despite a calorie deficit, fail to lose weight!

There’s evidence that fatness can increase despite being in an energy deficit state [1].


We’ve seen how the calorie focused view fails to explain weight gain and weight loss.

So, now what?

What CAN we do?

Stay tuned for Part 4!