How to Gain Weight Through Diet

To some, gaining weight can be very difficult. As with losing weight, gaining weight can be achieved by adhering to a simple equation: to gain weight you need to eat more calories than you burn. While you have to get your calories up, this shouldn't be thought of as a prescription to eat anything you see.

Step1
Gaining weight is more than eating everything in sight. Assuming your goal is to gain lean boy mass (muscle), then eating everything regardless of its nutritional content isn't the best idea. You need a combination of protein, carbohydrates and even fat to gain weight so going on a high protein, low everything else diet won't give you the best results either.

Step2
Carbohydrates and protein are the two most important macronutrients for gaining weight. Carbohydrates give your body its main source of fuel and protein helps build and repair muscle tissue after a workout. The current recommendation of protein (set by the government) is 0.8 grams per kilogram of bodyweight. Carbohydrates should account for 50% of your total calorie intake and no more than 30% should come from fat.

Step3
Calculating your calorie intake is a delicate process. If you eat too much, you'll gain a lot of body fat and if you don't eat enough you won't gain any weight and might even lose some. Start by using the Daily Calorie Needs Calculator. Based on your age, body and activity level, you'll get an estimate of how many calories you burn per day.

Step4
To gain 1 pound per week you need to have a surplus of 500 calories per day. For 2 pounds a week, you'll need a surplus of 1000 calories per day. Note that not all this weight will be muscle. Putting on 1-2 pounds of muscle per week is impossible without the help of banned substances and even then can be a difficult process.

Step5
Tweaking your calorie intake is important. If you see that you aren't gaining any weight you need to eat more. If you see that you are gaining too much fat cut back on the calories.

Step6
Be careful what kind of calories you add to your diet. While it may seem easy to load up on candy, soda and fast food, these are quickly digested and are likely to turn into body fat if they aren't burned off right away. Instead, eat foods that are high in fiber such as whole wheat breads and fruit. These will give you a steady supply of energy throughout the day.

Step7
For protein, stay focused on lean sources of meat such as chicken, turkey, egg whites, fish and low fat beef and dairy. If you prefer to stay away from meat products try soy protein which can be found in many soy products (milk, cheese, nuts, meat substitutes).

Step8
The most important step in gaining weight is eating. You have to consistently take in more calories than you burn or the weight won't come on. If you aren't gaining any weight the problem is that you aren't eating enough.

Step9
You can get more help by reading and posting to the diet and exercise forums that are linked below.

How to Gain Weight for Skinny Guys (with Meal Plan)

Skinny guys often say they can eat anything they want without gaining weight. They think they’re blessed with a fast metabolism. They’ll say: “I make women jealous with my metabolism. I can eat junk food all day without gaining weight”.

Truth is you can eat anything you want without gaining weight because you’re not eating a lot. I know you think you do, but you’re not. Otherwise you wouldn’t be skinny. Here’s how to gain weight for skinny guys.


1. Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using FitDay. You need at least your body-weight in lbs x 20kcal daily to gain weight.


2. Set a Goal Weight. A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights:

1m70/5′5″ at least 70kg/154lbs
1m75/5′7″ at least 75kg/165lbs
1m80/5′9″ at least 80kg/176lbs
1m85/6′1″ at least 85kg/187lbs
1m90/6′3″ at least 90kg/200lbs

3. Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours.

Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes.
Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back.
Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, …
Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe.

4. Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options:

Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta.
Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week.
Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school.
Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.

5. Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle. If you don’t know where to start, check StrongLifts 5×5. Some tips.

Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively.
Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, …
Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight, you’ll no longer be skinny. Squat often.
Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies.

6. Eat Protein. You need 1g protein per pound of body-weight per day to build & maintain muscle. If you weigh 150lbs/68kg, that’s 150g protein per day. Eat whole protein with each meal. Sources of protein:

Red Meat. Ground round, steaks, deer, buffalo, …
Poultry. Chicken breast, whole chicken, turkey, duck, …
Fish. Tuna, salmon, sardines, mackerel, …
Eggs. Eat the yolk, it’s full of vitamins.
Dairy. Milk, cottage cheese, quark, yogurt, whey, …

7. Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.

Do The Grocery. Avoid skipped meals because you don’t have food available. List everything you need for 1 week and go buy it.
Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins.
Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, …
Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, …

8. Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything.

Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you’re eating.
Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal.
Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress.
Track Strength Gains. When you can Squat 1.5x your body-weight, you’ll no longer be skinny. Keep a training log in StrongLifts.com forum.

Meal Plan. 3500+kcal diet for someone who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs.

Breakfast: 100g oats, 50g raisins, 1scoop whey
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Lunch: 200g white pasta, bolognese sause, parmesan cheese
Snack: 100g mixed nuts or 1 liter milk or tuna sandwich
Post workout shake: 1.5scoops whey, 60g oats, milk, banana
Dinner: 200g white pasta, bolognese sause, parmesan cheese
Pre bed: cottage cheese, berries, flax seed, fish oil

How to Gain Weight... Quick & Easy

I get a lot of e-mails and phone calls from customers seeking guidance on how to gain weight. In this article I'll give an overview of how to go about gaining weight quickly and effectively without having to take out a second mortgage. If followed correctly with discipline & hard work, you should be able to put on a good weight gain of about 20lbs in short order. Let's get to it.

Gain Weight Step 1 - eating

Eating is the first and most important factor that is needed to gain weight. It's simple - you need to eat more calories than you burn. This does not mean eating anything and everything that is not nailed down. Carefully plan your meals with foods that will help you gain lean mass, not fat. I suggest 6 meals. Breakfast, lunch, dinner, and three other small meals scheduled throughout the day. The goal is to eat every 2.5 to 3 hours.

Focus on foods such as steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts. It's recommended to eat 4 - 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Milk is a great, cheap protein source - take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.

Take time to lay out a meal plan. What you eat is the most important ingredient in a successful weight gain program.

Gain Weight Step 2 - lifting

As stated, proper eating is of utmost importance when attempting to gain weight, but if you do not lift weights, the majority of that gained weight will be fat - not muscle.

When trying to gain weight, I suggest working out three times a week. You need to lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle. You are not going to gain much by doing lateral raises and step-ups every workout. You need the multiple-joint lifts that will shock your system and stimulate your body into growth. Focus on getting strong by adding a small amount of weight each workout. If you focus on strength, size will follow. Case in point, look around at your local gym - the strongest guys are also the biggest.
If your training routine is working, then stick with it. If you're not getting the results you need check out Bob Myhal's Ultimate Muscle Mass Training Program. It is, quite simply, the best muscle-gaining program around. It rocks!

Gain Weight Step 3 - supplements

To gain weight, you do not NEED supplements, but they will help you gain the weight quicker. That's what they are, supplements to an already good diet and training program. Think of supplements as the finishing touch.

I like to keep things simple and, therefore, I suggest only two types supplements for those wishing to gain weight. The first is a weight gain shake. The shakes I recommend are ProLab's N Large 2. It's the best value out there. The way N' Large 2 will help is by giving you a large quantity of calories in one small serving. It will provide you with 620 calories in one easy shake and is especially great for people who do not have time for breakfast, or snacks while on the go. Just mix a serving with water or fruit juice and gulp it down in a just a couple of minutes.

The second product is basic Creatine monohydrate. Most people gain 5 - 7lbs in the first two weeks of Creatine use. If you are interested in quick weight gain, and increased energy for your workouts, Creatine is definitely worth a go. American Creatine is a good choice if you're not sure of which product to choose. It's high-quality and inexpensive, a winning combo in my book

How much will you gain?

First, I feel I must cite the obligatory disclaimer of "everyone's body responds in different ways, so results will vary." That said, if you do eat well, lift hard and use just the 2 supplements mentioned above properly, you can expect a weight gain of about 10-15lbs within a month. I hope this article has provided you with an idea of what's needed for successful weight gain.

How to gain weight?

Exercise and balanced diet is the key to transform your body, but at times Working out is just not enough. Traditionally, bodies seem to fall in one of three categories: Ectomorphic, Mesomorphic, & Endomorphic. Most women have bodies as a mishmash of all three categories with up to 300 variations.

If you’re naturally thin, it may require some effort to bulk up or add curves. Your first plan of attack is your workouts. Concentrate on muscle-strengthening over fat-burning. If you’re cardio workout lasts for an hour, five days a week, for example, you might be burning more calories than you can consume in your diet. Unless you’re training for a marathon, it makes sense to cut back on your cardio. You can still maintain health benefits by doing shorter or less frequent workouts.

Next, add up the strength component of your routine. If you’re lifting light weights, go heavier so that your muscles are stimulated to add more mass. If you’re not lifting weights at all, do. You don't have to kill yourself, but you must subject your body to out-of-the-ordinary stress each workout to grow muscle and to gain weight. Start with general exercises such as Squats (EX#S1), Lunges (EX#S2) and upper body moves like Biceps curls (EX#S25), Bench press (EX#S29), Push-ups (EX#S35) and Shoulder Press (EX#S17) presses using 5-15 pound dumbbells. Do one to three sets of 6-10 repetitions of each exercise.

Keep in mind that the first 12 weeks of strength training won’t make your muscles bigger or curvier. You’ll increase your strength, but it’s mainly from the muscles learning to contract more efficiently. After this initial three month period, provided that you are continuing to vary your exercises and increasing the amount of resistance, your muscles will increase their protein content, giving more shape to your body parts.

There's a tendency for a thinner person to look extremely ‘defined’ or ‘cut’ from even a little bit of muscle training. This is because without much body fat to soften the curves, every sinew of your muscles will show through. You may also look ‘veiny’ for this reason. The solution? Increase your body fat a little to fill in the gaps.

When it comes to your diet, it can sometimes be difficult to force yourself to eat more. But nutritionists recommend trying to eat an extra 300-500 calories a day. You can do this by adding a little bit more food to each of your regular meals, or snacking more often. Eat higher calorie foods and add more complex carbohydrates to your diet such as grains and beans, especially if you're exercising more.


To sum up, here's some basic information and things you should be doing to help you bulk up and gain weight:
To gain weight you must eat more calories than your body burns off, so EAT MORE! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy). In other words, you need a weight gain diet.

Start eating six meals per day (space them out to about once every three hours). This is a weight gain diet used by those who know what they're doing.
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Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle.

Keep your workouts under one hour. Short and intense!

Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

Use heavy weights and low reps, rest 3 minutes between each set.

Do only 2-3 exercises per body part.

Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.

Day 1: Chest, shoulders and triceps
Day 2: Rest
Day 3: Back, and Bicep
Day 4: Rest
Day 5: Legs and abs
Day 6: Rest
Day 7: Rest

Increase you water intake. A good formula for this is to multiply your bodyweight by.66 to get the required number of ounces per day.

Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.

Getting curvy is not as simple as sticking to a weight-lifting program, though, because the taller and longer-limbed you are, the harder it is for a muscle to show it’s shape. This is because the muscle is stretched over a longer limb. So for any bulk to show, it’s going to have to be bigger than it would over a shorter limb. To gain weight and bulk up, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body will responds to consistency.

How to gain weight

Weight gain is something that isn't easy to do and you probably know this already. I know first hand because it is something I have to do every day. I am an ectomorph by genetics, which is the "skinny body type" and the one with the fast metabolism which makes gaining so hard for guys like me. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.

4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.


More tips for how to gain weight (extremely important!)

- Stay away from bad fat! Even though weight gain is your goal, you don't want to be gaining fat and eating junk. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein, low (saturated) fat foods like fish (and fish oil supplements), chicken breast, turkey, lean meats, rice, pasta, fruits and vegetables, nuts, flax seed oil, etc. (For more information, go here: Diet Plans And Diets)

- Track your progress! Weighing yourself once a week is extremely important, but so is figuring out if the weight you are gaining is muscle or fat. In order to know this information, you need to also track your body fat percentage!

- WATER! Drink water! Drink around a half gallon a day, more if you can. Yes that's a lot of water, but it's that water that will give you the energy you need to gain that weight!

- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. You're gonna need it!

Now the concern some people have about how to gain weight, is how to do it without putting on extra fat. Let me tell you how, YOU CAN'T! Unless you are using steroids, it is basically impossible to gain weight without putting on a little bit of extra fat. But hey, you want to see some weight gain right? Well then who cares about the little bit of extra fat you might put on while gaining. You will be able to burn that off later on, right now gaining is your main concern, so that is all you need to worry about.

How Do I Gain Weight?

The high prevalence of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who have the problem of being too thin.
Being underweight can result from eating disorders, chronic diseases, and it is also a concern for athletes and naturally thin people who wish to be bigger, stronger, and more muscular. Elderly people may become underweight. The gradual loss of taste and smell, or the inability to prepare healthy meals, results in becoming too thin.

While being overweight or obese is a well-known risk factor for chronic diseases, being too thin may also increase a person's risk of dying from diseases such as heart failure and cancer. Elderly women who are underweight may become frail, which means they are more likely to suffer from osteoporosis and hip fractures. Being underweight may also increase a man's chance of erectile dysfunction.

What To Eat To Gain Weight
Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you.
Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting.

Protein powders and nutritional supplement drinks such as Ensure can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste.

It would also be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.

Dietary Supplements and Gaining Weight
A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine. Some people who are very ill may need liquid nutritional preparations that are available through their doctors.
Resistive Exercise To Gain Weight
Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym or at home with the proper equipment.
Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.

Tools to Help You Gain Weight
Use these tips and tools to help gain weight:
Start with this Calorie and Nutrition Guide to find out how many calories you will need to reach the weight you desire.
Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.
You can also use an online program such as Calorie Count Plus to track your calorie intake, your exercise and your changes in weight. Calorie Count Plus has a large data base of nutrition information for almost any food you like to eat.
Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
Mid-morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.
Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.
Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.
Design a weight training program with help from About.com's exercise site and our weight training site.

饭后忌做8件事 陋习最害健康

现代人无所不吃，胃却没有因此变得强大，反而越来越脆弱。许多人喜欢在晚上呼朋唤友，相约吃夜宵，犒劳自己疲惫的身体。殊不知，这可不是个补营养的好时候，“吃得越好，胃越遭罪。”

　　一忌精神紧张

　　一个人在紧张、烦恼、愤怒时，其不良情绪可通过大脑皮质扩散到边缘系统，影响植物神经系统，直接导致胃肠功能失调，分泌出过多的胃酸和胃蛋白酶，使胃血管收缩、幽门痉挛、排空障碍，胃粘膜保护层受损，造成自我消化，形成溃疡。

　　二忌过度疲劳

　　无论是体力劳动或是脑力劳动，如果疲劳过度，都会引起胃肠供血不足，分泌功能失调，胃酸过多而粘液减少，使粘膜受到损害。

　　三忌酗酒无度

　　酒精本身可直接损害胃粘膜，酒精还能引起肝硬化和慢性胰腺炎，反过来加重胃的损伤。

　　四忌嗜烟成癖

　　吸烟可促使胃粘膜血管收缩，减少胃粘膜的前列腺素合成，这是一种粘膜保护因子。吸烟还能刺激胃酸和蛋白酶的分泌，加重对粘膜的破坏。

　　五忌饥饱不均

　　饥饿时，胃内的胃酸、蛋白酶无食物中和，浓度较高，易造成粘膜的自我消化。暴饮暴食又易损害胃的自我保护机制；胃壁过多扩张，食物停留时间过长等都会促成胃损伤。

六忌饮食不洁

　　幽门螺杆菌感染是胃和十二指肠溃疡的重要诱因之一，在溃疡病人中，该菌的检出率高达70—90％，而溃疡病治愈后，该菌亦消失。溃疡病人可通过餐具、牙具以及接吻等密切接触传染，不洁的食物，也是感染的原因之一。

　　七忌晚餐过饱

　　有些人往往把一天的食物营养集中在晚餐上，或者喜欢吃夜宵或睡前吃点东西，这样做，不仅造成睡眠不实，易导致肥胖，还可因刺激胃粘膜使胃酸分泌过多而诱发溃疡形成。

　　八忌狼吞虎咽

　　食物进入胃内，经储纳、研磨、消化，将食物变成乳糜状，才能排入肠内。如果咀嚼不细、狼吞虎咽，食物粗糙，就会增加胃的负担，延长停留时间，可致胃粘膜损伤；另外细嚼慢咽，能增加唾液分泌，而使胃酸和胆汁分泌减少，有利于胃的保护。

　　九忌咖啡浓茶

　　咖啡、浓茶均为中枢兴奋剂，都能通过反射导致胃粘膜缺血，使胃粘膜的保护功能破坏，而促成溃疡发生。

　　十忌滥用药物

　　容易损伤胃粘膜的药物主要有三类：一是乙酰水杨酸类，如阿斯匹林；二是保泰松、消炎痛、布洛芬等非甾体抗炎药物；三是皮质类固醇等激素类药物。故应尽量避免应用这些药物，如必须作用时，要控制剂量和疗程，最好在饭后服用。

饭后吃水果

很多人都喜欢饭后吃点水果，这是一种错误的生活习惯。食物进入胃以后，需要经过1到2小时的消化，如果饭后立即吃水果，就会被先前吃进的食物阻挡，致使水果不能正常地消化。时间长了，就会引起腹胀、腹泻或便秘等症状。

How to Gain Weight

While most people struggle to lose weight, there are those out there who are trying to gain weight. Whether it is to make a team, or you just decided that being too skinny has a lot of drawbacks, some people decide they have to put on a few pounds. Here's how to put on some weight in a healthy way.

[edit] StepsDetermine how many calories your body requires per day to maintain your existing weight by calculating your resting metabolic rate (RMR). Find a calculator online or use the following equation (called the Mifflin-St Jeor equation):


RMR = 9.99w + 6.25s - 4.92a + 166g-161


w = weight in kilograms; if you know your weight in pounds, divide by 2.2 to get your weight in kilograms
s = height in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters
a = age in years
g = gender = 1 for males, 0 for females
Your daily consumption to maintain your weight should be:[1] RMR x 1.15 (E.g. RMR = 2000, so the maintenance intake is 2000 x 1.15 = 2300)
Calculate how many calories you need to consume per day to gain weight. Add at least 500 calories per day to your daily requirement. If you need 2300 calories a day to maintain your current weight, strive to consume 2800 calories daily. If you engage in any physical activity, add more calories to account for the calories burned through physical activity. For instance, a 130 lb. person who does 30 minutes of vigorous weight training burns approximately 180 calories.[2] On that day, he or she should consume 500 + 180 calories in addition to the daily requirement calculated in the previous step.
Change your eating habits. Aim for three large meals and 2-3 hefty snacks per day.[3] Drink shakes, milk, or juice instead of water, coffee, tea, or diet soda.[3] Focus on the following foods:

Breads - hearty and dense (whole wheat, oat bran, pumpernickel, rye) are more nutritious than white bread; cut thick slices and spread generously with peanut butter, jam, honey, hummus, or cream cheese.
Vegetables - look for starchy vegetables (potatoes, peas, corns, carrots, winter squash, beets) versus watery vegetables (broccoli, cauliflower, zucchini, green beans, cucumbers).
Fruit - choose dense fruit (bananas, pears, apples, pineapple, dried fruit) over watery fruit (oranges, peaches, plums, berries, watermelon).
Soups - Go for hearty cream soups instead of broth-based soups. If you have trouble with edema or high blood pressure you may want to avoid all store-bought soup.
Added oils - in cooking, add a generous amount of oil. The healthiest oils are unrefined (extra virgin) oils such as olive, coconut, canola, palm, and of course butter. The less healthy but still acceptable sources of oil are those high in omega-6 fatty acids (pro-inflammatory) such as safflower, sunflower, and peanut oils. The unhealthy oils are those containing trans fat such as shortening, and the antinutrient-rich soybean oil (aka vegetable oil).
Spreads! - Spreading delicious calorie-rich toppings on toast, crackers, pita, and any other carbohydrate source is an excellent way to increase caloric intake. Some good high-calorie spreads are guacamole, olive oil, cream cheese, hummus, butter, nut butters, sour cream, cheese slices, mayonnaise. Even better is to mix these with shredded meats like chicken or fish. One of my personal favorites is canned salmon mixed with olive oil and vinegar.
Avoid unhealthy, high-calorie foods. Most important is to avoid trans fats, which increase your risk for disease. Foods that are high in trans fats are: pastry products, cakes, cookies, processed meats, margarine, shortening, and packaged snack foods. [4]
Weight train. This will not only help convert the additional calories into muscle rather than fat, but it will also stimulate your appetite. The added muscle will increase your metabolism, so you'll need to consume more calories per day to maintain that weight. During the first month of weight training, you may experience tremendous gains if you are faithful to your schedule. However, also expect this to level off after this initiatory period.

Tips
Drink enough water.
Note that some other things such as how much sleep you get and how frequently you get it will affect your metabolism. If you keep a regular sleeping pattern, your body will have an easier time storing nutrients as muscle.(source?) Also, if you deal with ailments/symptoms such as depression or diabetes, they will affect your ability to gain weight.
Beginner weight trainers are often "afflicted" with DOMS (Delayed Onset Muscle Soreness).[5] This soreness is completely normal and should not prevent one from keeping to their weight training schedule. It goes away after a couple days.


Warnings
Remember that anything in excess is bad, so watch out for surpassing the limit when eating proteins and fats.
Be ready for some funny looks, reactions, and possible "interrogation" if you tell people you're trying to gain weight.
Extremely fast weight gain may cause stretch marks and other skin damage.

Eating Strategies to Gain Weight

It costs 3500 calories to gain one pound. That means, in order to gain one pound a
week, you have to consume 500 extra calories every day. Here are some tips for
getting those extra calories into your daily meal plan.

• Eat frequently! -- Make time for 3 large meals and 2-3 hefty snacks every day.
• Eat larger than normal portions at meals!
• Eat higher calorie foods! -- Choose dried fruit, starchy vegetables, dense whole grain breads and cereals, hearty bean soups, nuts...
• Add lots of “extras” to food! -- Don’t eat anything plain.
• Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
• Add healthy carbs and protein: honey, jam, dried fruit, wheat germ, nonfat dried milk powder, soy protein powder.
• Make beverages count! -- Drink shakes, milk, juice, etc. instead of water, coffee, tea, and diet sodas.
• Do resistance exercises! -- Weight training helps convert the extra calories into muscle rather than flab. Aim for 2-3 times per week.

TRY THESE QUICK-N-EASY BREAKFAST IDEAS:
⇒ Whip together 2 cups fruit juice, 1 cup fresh, frozen or canned fruit, 1 cup yogurt, 1/4 cup dried nonfat milk powder, and 1/4 cup wheat germ or oat bran
for a high energy liquid meal to go.
⇒ Spread peanut butter, honey, or jam on large bagels, muffins, hearty whole
wheat bread/toast, graham crackers or stoned wheat crackers. Grab an extra
large banana and wash it down with a tall glass of milk
⇒ Fill a plastic bag with raisins and nuts (trail mix) or your favorite dry cereal.
Grab an 8 oz container of fruit yogurt and a couple cans/boxes of fruit juice.
⇒ Nontraditional ideas:
* Heat up leftover pizza, pasta, or Chinese food from last night’s dinner.
* Make a peanut butter and honey, grilled cheese, tuna, or turkey sandwich.
* Pop a baked potato in the microwave for 5-10 minutes; top with chopped
veggies (frozen ones are quickest) and melted cheese, canned chili, or
hearty bean soup.
* Wrap vegetarian refried beans, shredded low fat cheddar cheese, and
tomato salsa in a couple of flour tortillas.
TRY THESE QUICK-N-EASY SNACK IDEAS:
⇒ Dry cereal: Wheat Chex, Shredded Wheat, Cheerios, Oat Squares, granola.
NOTE: Add raisins or other dried fruits to boost the calories and carbs.
⇒ Pretzels: Naturally fat free. Look for reduced salt or salt-free varieties if you
are watching your salt intake.
⇒ Crackers: Stoned wheat, sesame, bran, RyKrisp, or other low fat or fat free
brands NOTE: Spread with peanut butter or add slices of cheese to boost the
calories and protein.
⇒ Bagels: The bigger the better. Look for whole wheat, pumpernickel, rye, or
ones with seeds to get the most nutrients. NOTE: Spread with peanut butter,
honey, jam, or low fat cream cheese to boost the calories.
⇒ Fruits: Bananas, apples, oranges, grapes, or other fresh fruits. NOTE: Dried
fruits (like raisins, apricots, and dates) are especially easy to pack and very
calorie dense.
⇒ Nuts and seeds: Peanuts, pistachios, almonds, sunflower seeds and other nuts/
seeds are high in calories and good sources of protein, healthy
monounsaturated fats, vitamin E, and several other vitamins and minerals.
⇒ Sports bars, breakfast bars, and low fat granola bars: Prewrapped, very
portable, and very tasty.
Foods to Choose When You Need More Calories
• Breads
Choose hearty, dense breads such as whole wheat, oat bran, pumpernickel, or
rye (as opposed to fluffy white breads). The bigger and more thickly sliced the
better! Spread generously with peanut butter, jam, honey, hummus, or low fat
cream cheese.
• Cereals
Choose dense cold cereals such as granola, muesli, Grape-Nuts, Cracklin Oat
Bran, Shredded Wheat n Bran or Wheat Chex (instead of flaked or puffed
cereals). When making oatmeal and other hot cereals, use low fat milk instead
of water. Add extra nuts and dried fruits for flavor.
• Vegetables
Starchy vegetables such as potatoes, peas, corn, carrots, winter squash, and
beets have more calories than watery veggies like broccoli, cauliflower,
zucchini, green beans, and cucumbers.
• Fruits
Bananas, pears, apples, pineapple, and all dried fruits (raisins, dates, dried
apricots, etc.) have more calories than watery fruits such as oranges, peaches,
plums, berries, and watermelon. Buy canned fruit packed in heavy syrup,
instead of its own juice, for extra calories.
• Soups
Select hearty black bean, lentil, split pea, chili with beans, barley, or
minestrone soups. These soups have more calories and carbohydrates than
brothy chicken, beef, and vegetable types.
NOTE: Creamed soups and chowders are also high-calorie choices, but they
are very high in saturated fat and should be eaten in moderation.
• Salads
Rather than filling up on watery lettuce, pile on the garbanzo and kidney beans,
green peas and corn, chopped vegetables, sunflower seeds and chopped
walnuts, raisins, cottage cheese, lean meats, tuna fish, and croutons. Top with
a liberal amount of vinegar and oil type dressing.
NOTE: Creamy dressings are high in calories, but also high in saturated fat.
• Beverages
Quench your thirst with fruit juices and nectars, low fat milk, shakes, fruit
smoothies, and regular soft drinks. Avoid filling your stomach up with non
caloric beverages like water, coffee, tea, and diet soft drinks.

HEALTHY HIGH-FAT ADDITIONS
Try... Instead of...canola or olive oil
• use to stir fry vegetables, chicken, • butter and lean meats
• add to pasta, tomato sauce, and salads • creamy sauces and creamy salad dressings
nuts and seeds *
• add to hot or cold cereals, stir fry dishes, vegetables, casseroles, salads
natural peanut butter *
• spread on bread, bagels, crackers • butter, cream cheese trans-free tub margarine
• add to potatoes and other vegetables, • instead of gravy, sour cream, and butter
hot cereals, soups, breads, rice low fat and fat free cheeses *
• sprinkle on casseroles, soups, and salads • regular cheeses
• melt on vegetables
• serve on sandwiches and crackers low fat and fat free cream cheeses
• spread on bagels and crackers • regular cream cheese
• serve with fruit avocado
• add to sandwiches, salads, • mayonnaise, sour cream and Mexican dishes

HEALTHY HIGH-CARBOHYDRATE AND PROTEIN ADDITIONS
• Add Carnation Instant Breakfast, Nestle’s Quick, Ovaltine, or malt powder to flavor low fat milk.
• Add dried fruit, sugar, or maple syrup to sweeten hot or cold cereals.
• Spread honey, jam, or jelly on breads, bagels, and crackers.
• Add wheat germ or oat bran to casseroles, hot cereal, or power shakes.
• Mix nonfat dry milk powder or soy protein powder into shakes, casseroles, mashed potatoes, soups, and hot cereal.
* Also a good source of protein.

Sample Weight Gain Menus
The key to gaining weight is to consistently…
eat larger than normal portions,
choose healthful, high calorie foods and beverages,
and make time for three meals plus one or more hefty snacks every day!
These sample menus suggest healthful, high calorie, carbohydrate rich sports meals and snacks.

Eating at Home:
Approximate Calories
Breakfast
1 ½ cups orange juice 165
1 cup granola 500
1/4 cup raisins 120
1 large banana 130
2 cups 1% low fat milk 200
Total 1115
‘
Lunch
1 7-inch pita pocket 240
1 6.5 oz can tuna 200
4 Tbs. lite mayo 150
1 tomato + lettuce/sprouts 50
1 can lentil soup 360
1 1/2 cups apple juice 200
Total 1200
Dinner
3 cups spaghetti 600
1 cup Prego pasta sauce 300
1 10 oz pkg. frozen spinach 75
or 1 1/2 cups frozen mixed veggies
1/4 cup parmesan cheese 120
1 slice hearty wheat bread 100
1 1/2 cup 1% low fat milk 150
Total 1345
Snack
2 slices hearty wheat bread 200
2 Tbs. peanut butter 200
3 Tbs. jelly 150
2 cups 1% low-fat milk 200
2 medium carrots 60
Total 810
Day’s Total: 4470 calories
Eating on the Run:
Approximate Calories
Breakfast (at Bagel Shop)
2 large bagels 600
3 oz lite cream cheese 260
1 cup low fat fruit yogurt 250
12 oz orange juice 165
Total 1275
Lunch (at McDonald’s)
1 Grilled Chicken Delux 330
1 sm french fries 210
16 oz low fat chocolate shake 340
1 large (32 oz) Sprite 310
1 large banana 130
Total 1320
Dinner (at Pizza Place)
1 medium (10-inch), thick 1200
crust cheese + veggie pizza
Salad Bar (1 cup lettuce + 255
1/2 cup each green pepper, broccoli,
carrots, tomato, and garbanzo beans)
2 Tbs. Italian salad dressing 100
Water 0
Total 1555
Snack (Cafeteria)
2 slices hearty wheat bread 200
3 oz turkey breast 165
1 tomato + lettuce/sprouts 50
1 large apple 100
1 cup (8 oz) 2% low fat milk 120
Total 635
Day’s Total: 4785 calories

究竟哪四类人不适宜多吃花生

花生，民间又称“长生果”， 具有很高的营养价值。而花生的红皮，往往被人们忽视，经常搓掉皮之后再吃。其实，花生的红皮也称为红衣，它又轻又薄，成分却很丰富。主要成分是纤维素、蛋白质、脂肪和多酚类物质，还有含有多种对预防癌症有益的活性成分。

　　花生“红衣”不能扔

　　花生的红衣一直都是一种药材，它具有止血的作用，能够增加血小板的量。正因如此，建议有血栓形成危险的人最好把这层红皮去掉再吃，而那些有出血危险的人则应当带着红皮吃花生。研究证明，这层红皮的活性作用还有很多，比如抗氧化作用，抑制糖尿病患者体内的糖化作用，还有较弱的抗艾滋病病毒效用。

　　花生红衣一般为淡褐色或者浅红色，现在由于品种不同还出现了彩色花生， 彩色花生是普通花生因果仁外皮颜色变异而来。彩色花生按果仁外皮颜色又能分为黑、紫黑、白、紫红、红白，彩粒等。

　　花生吃深色小粒的好

　　颜色深的品种，通常富含抗氧化的多酚类物质，其蛋白质和微量元素的含量也会比浅色品种高一些。比如黑芝麻的营养成分胜过白芝麻，黑米胜过白米。所以，相对浅色皮的花生来说，深色皮的花生蛋白质含量要高一些，脂肪含量低一些。而且对于花生仁来说，小粒的花生含的蛋白质高于大粒的。因此，我们不妨改掉喜白爱大的固有爱好，更加眷顾那些深色、小粒的品种。

　　四类人不宜多吃花生

　　高脂血症患者：花生含有大量脂肪，高脂血症患者食用花生后，会使血液中的脂质水平升高，而血脂升高往往又是动脉硬化、高血压、冠心病等病疾的重要致病原因之一。

　　胆囊切除者：花生里含的脂肪需要胆汁去消化。胆囊切除后，储存胆汁的功能丧失。这类病人如果食用花生，没有大量的胆汁来帮助消化，常可引起消化不良。
　　消化不良者：花生含有大量脂肪，肠炎、痢疾等脾胃功能不良者食用后，会加重病情。

　　跌打淤肿者：花生含有一种促凝血因子。跌打损伤、血脉淤滞者食用花生后，可能会使血淤不散，加重肿痛症状。

睡眠太久的三大风险 7小时正好

大家都知道，睡觉太少人就会生病，很多人却不知道，睡得太多同样不好。近日一则消息称，美国的研究人员发现，50岁以上女性每天睡9小时中风风险增加。记者昨天在采访中也了解到，如果睡眠过多，不仅消除不了疲劳，还会影响健康和智力。在睡眠时间中，死亡率最低的睡眠时间约为7小时。

　　风险1：

　　中风和糖尿病
　　美国的研究人员在对9万多名50—79岁的女性进行了长达7年半的调查后发现，每天睡眠超过9小时的人中风危险比睡7小时的人要增加70%，睡眠时间是增大中风危险的独立因素。南京脑科医院的专家介绍，老年人的血液黏稠度比较高，如果睡眠时间过长，就会导致血液黏稠度增加，而血液黏稠度增加就容易诱发中风等脑血管疾病。

　　有关专家介绍，还有一项研究表明，睡眠时间太长，也有可能诱发糖尿病，调查发现，每天的睡眠时间在7—8小时的人，身体最为健康。如果睡眠时间不足6小时，患糖尿病的风险就会增加约2倍；如果睡眠时间超过8小时，患糖尿病的风险则会增加3倍多。

　　有调查显示，一天睡眠少于6小时会损害一个人的健康。同时，睡眠时间超过9小时同样也会危害健康。在睡眠时间的调查中，死亡率最低的睡眠时间约为7小时。一天睡眠时间平均在4小时以下或是10小时以上的人，不管是男是女，死亡率都相当高。
风险2：

　　呼吸道、心脏和消化疾病

　　小李是一所学校的老师，喜欢睡懒觉，暑假里常常一睡就是10多个小时。他发现自己的身体还是比较差，常常动不动就感冒。医生帮他分析认为，他常常感冒可能和他喜欢睡懒觉有关系。

　　江苏省中医院呼吸科主任医师史锁芳说，卧室中早晨空气最污浊，即使虚掩窗户还是有部分空气未流通，不洁的空气中含有大量细菌、病毒、二氧化碳和尘埃，对呼吸道抗病能力有影响。而对于长期睡眠时间过长的那些闭门贪睡者，平时运动就少，再加上卧室内污浊的空气，就容易经常出现感冒、咳嗽等症状。

　　人活动时心跳加快，心肌收缩力加强，心脏排血量增加。人休息时心脏处于休息状态，心跳、收缩力、排血量下降。如果睡眠过多，就会破坏心脏休息和运动的规律，心脏一歇再歇，最终会使心脏收缩乏力，稍一活动便心跳不一、心慌乏力。另外，如果睡眠过多，就无法按时进餐，胃肠发生饥饿性蠕动，打乱了胃液分泌规律，影响消化功能。

风险3：

　　越睡越懒，智力下降

　　“一晚睡10个小时，为什么白天还是无精打采呢？”在某公司上班的小陈简直想不通，以前，他常抱怨自己睡得太少，以致头昏脑涨。但每天增加了睡眠时间，还是没精神，上班时反应慢，被老板骂了好多次。

　　专家解释，大部分人会认为，消除疲劳就应该多睡觉。其实，想用增加睡眠时间来获得健康的观念，是完全错误的。睡眠时间过长的人，就会变得懒惰、软弱无力，甚至智力也会随之下降。一夜休息后，肌肉和关节会变得松弛，醒后立即活动可使肌张力增加，也可使肌肉的血液供应增加，使骨骼、肌肉组织处于修复状态，同时将夜间堆积在肌肉中的代谢产物消除，有利于肌肉组织恢复运动状态。经常睡懒觉的人，因肌肉组织错过了活动良机，起床后会感到腿软、腰骶不适，周身无力。睡懒觉的人睡眠中枢长期处于亢奋状态，而其他神经中枢由于受到抑制时间太长，恢复活动的功能就会变得相对缓慢，因而会感到终日昏昏沉沉、无精打采，甚至智力下降。

健康睡眠时间6-8小时
　　那么，究竟每天要睡多久才有利于健康呢？专家认为，对于成年人来说，6-8小时是其所需的标准睡眠时间，老年人在这个标准上再减少1-2个小时，青少年可以增加1-2个小时。对于婴幼儿来说，睡眠时间则需要更长。

　　当然，睡眠时间多少最健康，还需要依据自身的情况来确定。判断自己的健康睡眠时间的标准，应该以第二天不会感到身体疲乏、感觉精力充沛来判定.

Mariusz Pudzianowski: Workout and Diet

Poland’s Mariusz Pudzianowski doesn’t look like your average strongman.

Most, as you may have already noticed, don’t have six-packs like Mariusz does, nor do they possess his symmetry or strength.

Nicknamed “The Dominator,” Mariusz won the title of World’s Strongest Man in 2002, ‘03 and ‘05, and he captured the IFSA Strongman Super Series in 2004.

His superior, bodybuilderlike physique is a testament to his work ethic — Mariusz trains five days a week for anywhere from 3-6 hours.

He uses core lifts like squats, deadlifts and military presses in addition to his strongman event training, and his cardio regimen often includes karate, jumping rope and swimming multiple times a week.

Genetics could have something to do with those abs, though. And yes, I have seen Mariusz Pudzianowski in person, those freaky abs are not Photoshopped.

Take it from Mariusz Pudzianowski

On staying injury-free: “The reasons I’ve never injured myself are probably because my reps are smooth, not explosive, and because I work so hard on conditioning.

I do lots of swimming, three or four times a week, jump rope every day, and I run a lot, even while carrying heavy resistance: I grab a 200-pound bag of sand and run back and forth with It.”

On his superior genetics: “My physique comes from family genetics. My father was a weightlifter who doubled his weight in the snatch and the clean and jerk, and my 21-year-old brother Christian, who weighs 200 pounds, already deadlifts 660.”

On his diet: “My energy comes from my diet. Breakfast is 10 eggs and 2-3 pounds of bacon. Between meals, I eat lots of candy…I need it for energy. Lunch, at 1 or 2 p.m., is a double meal of a Polish pork chop, sauerkraut and potatoes.

An hour later, I work out, then take lots of supplements: magnesium, creatine, amino acids, all that stuff, and more chocolate.

Dinner is whatever meat I can get: steaks, pork chops, bacon, plus more sauerkraut and potatoes. [After I work out] I have a protein shake and more chocolate.”

饮食锦囊

鸡蛋与三种食物一同吃可以防病
　　编者按：科学地搭配食物会使营养更全面，味道更鲜美，更有利于健康。

　　百合+鸡蛋：清心安神百合清痰火，补虚损，蛋黄能除烦热，补阴血。两种食物加糖能滋阴润燥，清心安神。

　　虾皮+鸡蛋：补钙虾皮含钙多，鸡蛋也是钙元素的“富矿”，两者相加，补钙功效成倍增长。

　　韭菜+鸡蛋：补肾行气韭菜与鸡蛋同炒能温补肾阳、行气止痛，对尿频、痔疮等均有一定的疗效。【全文】

提醒：三种食物最忌讳空腹吃

　　空腹进食应以平和、低刺激为原则，合理、均衡地搭配营养，切忌过量进食以下食品。

　　一忌高糖食品。空腹过量进食白糖、红糖、点心、红薯等糖类食品，容易引起血糖骤然升高，还会破坏机体内的酸碱平衡，造成胃部不适，出现烧心、吐酸水等症状。

　　二忌蛋白质含量高的食品。空腹过量进食牛奶、豆浆、鸡蛋、肉类等蛋白质含量高的食品，蛋白质将“被迫”转化为热能消耗掉，起不到营养滋补作用。此外，在一个较短的时间内，蛋白质过量积聚在一起，蛋白质分解过程中会产生大量尿素、氨类等有害物质，不利于身体健康。【全文】

秋季食疗进补4原则做到了吗

　　进入秋天后，天气干燥，饮食方面需要有更多的注意：不能暴饮暴食，不能吃太多刺激食品，不可生冷不忌，更不能毫无节制地乱补……

　　1.饮食要适量，不要暴饮暴食

　　一般人到了秋季，由于气候宜人，食物丰富，往往进食过多。摄入热量过剩，会转化成脂肪堆积起来，使人发胖，俗话叫“长秋膘”，在秋季饮食中，要注意适量，而不能放纵食欲，大吃大喝。【全文】

立秋后最好多吃些谷类食物

　　夏秋交替之际，如何保证合理饮食？中医养生专家提示，立秋之后应少食瓜类食品，谷类食物宜占多数。

　　中医专家文渊表示，夏季人们喜欢吃一些清热解毒的食物，而立秋之后天气干燥，此时不宜进补，要注意蔬菜和肉类的合理搭配。

　　专家提示，秋季早餐喝粥益于养生。老人由于脾胃功能下降，可多吃一些易消化的食物。此外，这一季节脑血管病人尤其应注意控制脂肪的摄取。【全文】

喝茶不洗杯 小心阎王把命催

　　中国是茶的故乡，种茶、制茶、喝茶的历史更是源远流长。我国民间一直流传着这样一句谚语：“清晨一杯茶，饿死卖药人”，可见茶的保健功效非同一般。同时，我国又有句俗语，“喝茶不洗杯，阎王把命催”。说的就是，茶虽有益健康，但错误的饮茶习惯却会带来相反的结果，“不勤洗茶杯”就是最常见的一种。

　　天津药物研究院副教授李红珠告诉《生命时报》记者，没有喝完或放得时间较长的茶水暴露在空气中，茶叶中的茶多酚与茶锈中的金属元素就会发生氧化，形成茶垢，附着在杯子内壁，而“茶垢”就是危害人体健康的罪魁祸首。【全文】

只需5分钟 巧给三餐加营养

　　很多人觉得，按时吃三餐，就算营养达标了，但其实，你只完成了60%。美国营养学畅销书《食物搭配》作者伊莱恩·麦琪博士指出，其实，人们只要花5分钟对餐桌上的食物作出小小调整，就可以获得那额外的40%的营养。

　　早餐：

　　给粥加点“料”。牛奶、红糖、杏仁、草莓、酸奶都可以加到粥里。粥中本来富含B族维生素，可帮助人体将蛋白质和糖转化成能量。加点牛奶，可以使蛋白质互补；加入草莓或其他水果，有助于人体吸收更多钙质；杏仁富含维生素E，可以成为早餐中健康脂肪的重要来源。【全文】

营养学家:饮食应选四四三原则

　　现代医学营养科学家精心归纳出中老年人饮食大致应遵循三个“四四三”的原则：早餐四、午餐四与晚餐三；精食四、粗食四与虚食三；常规四、杂食四与零食三。

　　早、午、晚“四四三” 人们应努力摒弃那种早饭糊涂、中饭对付而晚饭特丰盛的坏习俗。尤其中老年人晚餐应严格节制食量，而且每餐都要少吃一点。

　　精、粗、虚“四四三” 现在人们精食吃得太多，许多人营养过剩，缺乏纤维，易患结肠癌，所以鼓励多吃点粗食。【全文】

20分钟，把饭吃完才最健康

　　■新闻背景

　　中国营养协会日前和德国农业产品协会展开合作，共同致力于帮助两国人民建立健康的生活方式。

　　花20分钟享受完一顿饭对下列几种人简直是一种奢侈：为了减肥，晚饭随便凑合；满脑子工作，午饭扒拉两口；晚睡晚起，早餐撇在一边……

　　中国营养学会和德国农业产品协会在共同编写的《合理膳食10条建议》中指出，每餐享用的时间最好在20分钟。【全文】

奥运会冠军们的食谱揭秘

　　食乃人之天性，别看奥运冠军们在赛场上威震八方，其实平时也跟普通人一样，对美食有着无上的追求。只不过，他们的饮食已经和自己所从事的运动相结合，成了辅助手段的一部分。今天，我们就给大家揭秘几种“奥运食神”的食谱，看看这些美味对冠军们都有什么帮助。

　　-土豆的力量

　　给博尔特插上翅膀

　　博尔特，9秒69!弗雷泽，10秒78!他们是世界上跑得最快的男人和女人，他们都是牙买加人。

　　牙买加人为什么跑这么快?“这绝对是马铃薯的功劳。”博尔特的老爸透露，吃马铃薯是儿子夺冠的秘诀。【全文】

一荤一素一菇，最佳饮食结构

　　编者的话：

　　现下，全球都刮起了一股吃菌热潮。联合国曾提出，人类最佳的饮食结构就是 “一荤一素一菇”，这个菇就是蘑菇。在世界卫生组织提出的六大保健饮品中，蘑菇汤也榜上有名。那么，蘑菇到底好在哪里呢？我们请食用菌专家、营养专家来为您解读。　

　　蘑菇营养丰富、肉嫩味鲜，一直享有“山珍”的美誉，近年来，菇类在各大餐馆的“点击率”也呈上升趋势。有营养学家形象地表示：吃“四条腿”的（猪、牛、羊等）不如吃“两条腿”（鸡、鸭、鹅等），吃“两条腿”的，不如吃“一条腿”的（蘑菇）。可见蘑菇的地位。【全文】

入秋饮食最好是“少辛多酸”

　　秋季饮食，宜贯彻“少辛多酸”的原则，内蒙古自治区满洲里市第一医院主任医师刘伟在满洲里市举办的“送健康进社区”活动中介绍。

　　据刘伟介绍，所谓少辛，是指少吃一些辛味的食物。因为，中医讲“肺属金，通气于秋，肺气盛于秋”。秋季干燥、风大、容易上火，少吃辛味，可有效防止肺气太盛。秋季饮食，一方面可食用芝麻、糯米、蜂蜜、葡萄、萝卜、香蕉、银耳、乳品等食物，也可食用人参、沙参、麦冬、川贝、杏仁、胖大海、冬虫夏草等益气滋阴、润肺化痰的保健中药制作的药膳；另一方面要少吃葱、姜、韭菜、辣椒等辛味之品，而要多吃酸味的水果和蔬菜。【全文】

究竟哪四类人不适宜多吃花生

　　花生，民间又称“长生果”， 具有很高的营养价值。而花生的红皮，往往被人们忽视，经常搓掉皮之后再吃。其实，花生的红皮也称为红衣，它又轻又薄，成分却很丰富。主要成分是纤维素、蛋白质、脂肪和多酚类物质，还有含有多种对预防癌症有益的活性成分。

　　花生“红衣”不能扔

　　花生的红衣一直都是一种药材，它具有止血的作用，能够增加血小板的量。正因如此，建议有血栓形成危险的人最好把这层红皮去掉再吃，而那些有出血危险的人则应当带着红皮吃花生。研究证明，这层红皮的活性作用还有很多，比如抗氧化作用，抑制糖尿病患者体内的糖化作用，还有较弱的抗艾滋病病毒效用。【全文】

叶菜多冲洗能去除残留农药吗？

　　阅读提示:最近有报道称，蔬果农药残留叶菜类蔬菜比其他根茎类及果实类都要高，蔬果农药残留再次成为消费者关心的话题。那么，吃叶菜是不是很不安全？怎么吃才能更安全呢？

　　叶菜类蔬菜农药残留多

　　叶菜类的营养价值是根茎类等蔬菜不能代替的，但叶菜类残留的农药是不是比其他蔬菜多呢？【全文】

日常保健
揭穿颈椎病市场“三大谎言”

　　长时间伏案工作、打麻将、使用位置比较低的笔记本电脑、嗜好“按摩推拿”，这些生活习惯，都会使颈椎病不请自来。得了颈椎病怎么办？是购买各种宣传功效“神奇”的产品，还是求助于“运动处方”？

　　揭秘颈椎病三大因素易致颈椎病

不良的生活习惯是诱发颈椎病的罪魁祸首，比如长期“埋头工作”，或者嗜好按摩和推拿等。北医三院骨科颈椎组组长孙宇指出，颈椎病的高发主要有三大因素。【全文】

女性应该如何应付生理期疼痛

　　经痛(Dysmenorrhea)指的是月经来临前或来潮时，下腹部痉挛式的疼痛，有时还伴随着头痛、恶心、心悸、拉肚子等症状，可分为原发性与次发性两种。大约有75%的妇女会有原发性的经痛，而其中约有20至25%需要服用止痛药，约15%的人甚至会因为经痛而无法工作。【全文】

生活小窍门：保鲜膜有啥妙用

　　保鲜膜是我们最熟悉不过的厨房用品了。它除了具有包装食物、保持食物新鲜的作用外，还有哪些用途呢？您不妨听听以下一些小窍门吧。

　　北京孙阿姨：蒸鸡蛋羹时，给碗里加完水后，先把上面的沫子撇掉，然后在碗上盖上一层保鲜膜。蒸出来的鸡蛋羹就不会有气孔，且表面光滑，口感细腻。【全文】

注意：身体过劳的八大危险信号

　　“一次典型的早餐会议。服务生很友好，煎鸡蛋很香，快餐店里还像往常一样挤满了人。我的咨询者的手却在不停抖动，他很焦虑，将咖啡杯子拿起又放下，我知道，此时的他非常的疲惫。”

　　这是英国资深健康专家亨利·内尔斯在接受英国健康管理杂志《评估》上关于过度疲劳的一段陈述。亨利·内尔斯指出，过度疲劳并不只是困倦、头痛，也会出现一些其他的预警，如果发生以下状况，那么你就该注意休息了。【全文】

从刘翔看跟腱受伤了应该怎么办——专家建议，垫高鞋跟，别走软地

　　8月18日，由于跟腱伤痛让刘翔无奈退赛，令无数国人扼腕。其实，在平时运动中，跟腱受伤的问题一直困扰着很多人。在运动前，只要做好准备活动，不要迅速加大运动量，就会减少受伤几率。

　　当人们足跟离地以脚尖站立时，在足跟与小腿之间有一条粗壮结实、绷得很紧的肌腱，这就是跟腱。它连接小腿后方的肌肉群到跟骨，是人们完成行走、奔跑、跳跃等动作不可或缺的“组成部分”。【全文】

中医：足三里—保健“万能穴”

　　足三里穴是中医经脉“足阳明胃经”中一个非常重要的穴位，针灸或按摩此穴位具有调理脾胃、通经活络、祛风化湿、扶正祛邪之效。对亚健康人群而言，它是一个非常好的医疗和保健穴位。

　　现代医学对足三里穴进行了全面的研究。针灸或按摩足三里穴，能提高多种消化酶的活力，并可调节胃肠蠕动，增进食欲，帮助消化；提高T淋巴细胞转化率，调节铜锌失调等。【全文】

手指看疾病：小指短生殖能力差

　　说到望手诊病，你是否觉得这就像路边的算命看相一样荒谬可笑？其实手诊并不是玄学迷信的产物，它由来已久，且因其准确实用而长盛不衰。手诊最有价值之处就在于，它可能在身体出现明显不适之前就提示病变的存在。

　　看手掌色泽。黄种人健康掌色以红黄隐隐为主色调，以下为异常：青色，提示淤血性疾病；双掌红色，多有热证，大小鱼际红色加深，是高血压或肝硬化的征象，若短期内红色加重，常是脑出血的危险信号；白色，常表示气血不足；红白点布满整个掌面，提示消化功能障碍或内分泌失调；有黑褐色者，可能是恶性病的征兆。【全文】

老年人要注重保养身体“四梢”——即指（趾）、舌头、头发、牙齿

　　面对身体功能的“集体”衰退，很多老人都会有种想干预，却又无从下手的感觉。对此，中国中医科学院望京医院内二科主任罗燕楠给出了个解决办法：老年人尤其要重保养“四梢”。

　　中医认为，“指为筋之梢，舌为肉之梢，发为血之梢，齿为骨之梢。人体末梢与脏腑是相互关联的，通过观察四梢可以分析机体的功能状态。老年人注重四梢的养生保健，有益于健康长寿。”【全文】

“刺伤”男人肾脏的不良习惯

　　在生活中形成的各种不良饮食和生活习惯在不停地伤害你的肾，只是你未曾注意到而已。所以要保护好你的肾脏，必须从改变不良饮食和生活习惯开始。

　　近年来，很多人都在通过各种药物保护肾脏，其实，在生活中形成的各种不良饮食和生活习惯在不停地伤害你的肾，只是你未曾注意到而已。所以要保护好你的肾脏，必须从改变不良饮食和生活习惯开始。【全文】


研究显示身高可能影响寿命长短

　　一项研究结果显示，高个女性的寿命比矮个女性长。这意味着除了父母身高的遗传因素外，儿时在健康环境中成长的高个女性长寿的概率更高。

　　韩国《朝鲜日报》报道称，三星首尔医院家庭医学科宋允美和首尔大学保健学院成周宪(音)教授的研究小组从1994到2004年，对34.4519万名40岁至64岁的女性进行了一项身高与死亡率的相关调查。【全文】

须知：手机常放裤袋的恐怖下场

　　“生育，不光是女人的事。”国内知名男科专家、浙江中医药大学附属第二医院副院长吕伯东教授指出，对于不育症，男性因素必须被重视，它与生活细节有密切关系。昨日，首届全国中西医结合泌尿男科临床与研究提高班在杭州举行。六十多位国内专家，对男性健康进行了探讨。

　　男性不育临床增三成

　　据浙江中医药大学附属第二医院统计，近年来看不孕不育专科的病人非常多，常出现夫妻排队等候现象，杭州男性不育患者甚至增了近三成。“现在看不育，夫妻双方都一起来了。”【全文】

健康生活方式的五大元素

　　卒中是重要的死因之一,非致死性卒中是导致人残疾和劳动能力丧失的主要原因。卒中发生以后,治疗和功能恢复效果不大,因此,预防卒中才是有效的。近日,美国哈佛医学院施夫(Chiuve)等的一项研究证实,保持5种健康生活方式,可以使卒中危险降低69%~79%。这项前瞻性队列研究纳入了在《卫生职业随访研究(HPFS)》中的43685名男性和《护士健康研究(NHS)》中的71243名女性(平均年龄分别为54岁和50岁),每隔一年对所有受试者的慢性病状况和生活方式因素做统计,随访超过16年。【全文】


两性健康
24小时性爱时间：你何时做最好

　　做爱做的事，没有时空阻隔？谬矣谬矣。我中华古典医学自周代以来就有“大周天”――自然，与“小周天”――人体，息息相通的观念。既然一天24小时的温度湿度各有不同，那么人体自然也有高潮低谷；投射到两性问题上，就是不同时间段性爱的宜忌。

别说，现代医学也已经证明，人体在生物钟的指导下，荷尔蒙的分泌的确有其固定周期，这时辰性爱说还是很有科学依据的。

子时：23：00-1：00 鼠【全文】

女性在排卵的时候会有什么感觉

　　排卵是卵细胞和周围卵丘颗粒细胞一起被排出的过程，是正常女性都要经历的生理过程。月经正常的女性一般每次月经周期都会有排卵，排卵多发生在下次月经来潮前的14日左右。

　　很多女性尤其是不孕症患者尤其注重是否有排卵，其实排卵是有感觉的。

　　其表现有以下几方面：

　　1、肛门坠胀或一侧下腹痛：成熟的卵子从卵巢表面排出要冲破包裹卵子表面的一层薄膜的滤泡，滤泡内的少量液体就会流入盆腔的最低部位，女性会感到肛门有轻度下坠感，同时也有一侧下腹轻痛。【全文】

啥是性爱当中的“科妮基”现象

　　喜新厌旧，似乎是人的天性，即使是一对情深的夫妻，在一起生活了几年或几十年，如果在性爱的形式上不注入新的内容，性爱的激情就会大打折扣，性爱的新鲜感也将慢慢消失，以致彼此间对过性生活不那么迫切，从中获得的愉悦、美妙感也就不会那么强烈了。更有甚者，把夫妻过夫妻生活看作是例行公事，或者是一种负担和义务。

　　毋庸置疑，几年或几十年反复地同一个人，以同一种方式、同一套程序过夫妻生活，必然会产生单调、重复感，而重复就自然意味着无新鲜、无刺激的欢畅，性爱的冲动也就会在无变化的操作中变得迟钝呆滞，彼此对做爱的欲望自然也会降低。这种倾向不仅人类有，动物也有。在动物实验中，雄性易被新的异性唤起，这种现象被性心理学家们称为“科妮基现象”。【全文】

提醒：很多人都没有用对安全套

　　编者的话：安全套是个让情侣们又爱又恨的东西。爱它，是因为它保证了性爱中没有后顾之忧；恨它，是因为它让彼此不能“零距离”接触。本期，本版特别邀请专家，教您正确使用安全套，性福、避孕两不误。

　　美国印第安纳大学的一项研究发现，超过50%的男性不爱用安全套，究其原因，就是戴上以后有强烈的不适感。因此对男性而言，面对形形色色的安全套，选对最适合自己的一款，至关重要。

　　1、买套前要测长度【全文】

想推迟射精时间 高潮前憋口气

　　要想推迟射精时间，应该怎么办？美国福克斯新闻网性爱专家伊冯娜·富布赖特的建议是，在高潮来临之际，憋一口气。

　　据了解，23%的美国男性认为，自己在性爱中“结束”得太快，虽然这不同于早泄，可仍然让不少男性感觉沮丧。伊冯娜·富布赖特认为，可能导致这一情况的因素有很多，如年龄增长、伴侣的状态、性生活新鲜感、对自己的房事表现感到焦虑、身体的健康状况、过度刺激等。“长期射精较快，可能会让男性觉得没面子，怀疑自己的性功能，这进一步导致其紧张和焦虑，到最后也许真的就影响到性功能了。”【全文】


男人味到底是从哪里来的呢？

　　“想念你的美，想念你的笑，想念你身上淡淡烟草味道”，歌手辛晓琪曾以一曲《味道》征服了亿万听众，《味道》所表现的是一个妙龄女子怀念情人(情人博客,情人说吧)身体味道的心理感受。

　　这表明，跟女人拥有女人味一样，男人也有凸现男人特质的男人味。医学专家用了一个专门的术语来描述，叫做体味。那么您知道男人味道是怎来的吗？

　　男人体味的作用【全文】


怎样透过白带“窥视”女性健康

　　通过观察白带的色、质、味、量来提前预测女性身体即将患有哪类妇科疾病。

　　异常一：白带量多　颜色多为透明，呈水清样，但量非常多，以至于经常将内裤浸湿，除此之外，没有其它异常，这极有可能与慢性阴道炎或宫颈糜烂有关;异常二：白带见血　白带中有血，血量多少不定，出现此白带应警惕恶性肿瘤的可能;异常三：黄色白带　若出现淡黄色黏液性的白带，则多见于宫颈糜烂、慢性宫颈炎等，它是由于轻度感染引起的；但如果从黄色黏液状白带变为黄色脓性白带，则预示着炎症变得严重，有可能是子宫内膜炎或是急性盆腔炎等，需要及时到医院治疗;异常四：汤水样白带　汤水样白带呈黄色水样或是洗肉水样，也有的像米汤，伴有恶臭味。这常见于宫颈病变、输卵管病变，有时也见于子宫黏膜下肌瘤，宫颈息肉合并感染;【全文】

睡够八小时 性福才会属于你

　　英国伦敦大学研究人员对1.1万名16～44岁男女进行的一项调查显示，有60%的新妈妈因为缺乏睡眠而性欲低下，84%的夫妻认为，是困倦夺走了他们共同的“性”趣。

　　英国伦敦大学的调查证明,通常有小于5岁孩子的父母最缺觉，性爱频率最少，其过程也总伴随着不安和焦虑。而在增加了他们的睡眠时间后，情况就大大改善了，性不再是夫妻俩生活以外的话题，就连他们日常对视的眼神也充满了温情。【全文】


月经紊乱可能为卵巢疾病所致

　　月经紊乱指与月经有关的多种疾病。月经是妇女的一种生理现象，它是卵巢功能的外部表现，也是具有生育功能的标志之一。正常月经是全身功能正常的综合表现，因此很多因素，例如疾病、情绪、生活条件、居住地变化，以及营养甚至体重的变化等都能影响月经。

　　偶尔一两次短期的月经紊乱一般不足为怪，但若长期(持续时间超过3个月)的月经紊乱则要引起重视，应及时就医，寻找病因。


中医穴位疗法怎样治疗男性早泄

　　早泄，无论是功能性的还是器质性的，治疗都重在预防。夫妻双方要加强性知识的教育，了解女性性高潮较男性出现较晚的生理性差异，偶然发生早泄，不要埋怨男方，一旦早泄较显着者，夫妻之间要互相体谅，积极治疗。

　　中医学认为，早泄的发生与多种因素有关,主要与虚损(肾、心、脾虚)和肝胆湿热的关系最为密切,中医的肾相当于生殖系统和内分泌系统的功能(藏精、生精)，与人体的前阴和后阴的关系非常密切(肾主二阴)，储藏和释放人体的生殖物质(包括精液)和生长物质。控制人体包括性功能在内的排泄功能，先天不足或手淫、性生活过度、肾虚不能藏精、精液排泄失控(精关不固、精窍开)而早泄，用脑过度或劳倦伤神、损伤心脾、气血产生和运行不足，气血亏虚造成早泄。

香味安全套可以增加女性乐趣

　　现代技术已经让“安全套减少性快感”的说法成为历史。如今，安全套的材质经历了丰富变化，从最初的羊肠套，到乳胶套，以及适应女性体质的聚氨酯套，这些都使得安全套越来越舒适。同时，市场上还出现了一些针对女性设计的情趣安全套，如浮点、螺纹安全套，和刺激女性敏感点的“G点套”。然而，从实际性生活来看，这些特殊设计的安全套作用有限。

　　在性生活中，女性主要通过对性敏感区域的刺激获得快感。反映在阴道上，主要是通过阴茎对阴道壁的持续摩擦。所以，从增加摩擦力的角度来看，浮点、螺纹安全套有一定的效用。但阴道皮肤虽然娇嫩，很多情况下，却体会不到这一刺激，或是男性快节奏、大幅度的动作，会削弱浮点和螺旋的作用。至于G点套，其出现更多的是商家的一种噱头。因为，G点是一个颇有争议的部位，甚至连一些性学专家都搞不清楚，更何况女性自身。

Bernard Cornfeld

Bernard "Bernie" Cornfeld (Istanbul 17 August 1927 - London 27 February 1995) was a prominent businessman and international financier who sold investments in US mutual funds. He was born in Turkey. When he moved to the US, he first worked as a social worker but became a mutual fund salesman in the 1950s.

The Early Years
Bernard Cornfeld's father was a Romanian-Jewish actor; his mother was from a Russian-Jewish family. They moved to America when Bernard was four years old—two years later his father died. The young Brooklyn-raised Cornfeld worked after school each day in fruit stores and as a delivery boy. Although he suffered from a stammer, he had a natural gift for selling and when a schoolfriend's father died, the two of them used the $3,000 insurance money to purchase and run an age and weight guessing stand at the Coney Island funfair.

During the Second World War he joined the US maritime service. Afterwards he went to Brooklyn College, graduating with a degree in psychology, and then did an MA in social work at the New York School of Social Work, Columbia University. He initially worked as a social worker, but then switched to selling mutual funds for an investment house. In 1955, he left New York for Paris and started his own company selling mutual funds using his savings of a mere few hundred dollars. By selling the mutual funds mostly to American servicemen in Europe, Cornfeld was able to avoid both American and European tax regulations. As a US citizen he did not avoid US taxes, and the funds sold to US servicemen were US registered and based funds, in the early years the Fund sold was mostly the Dreyfus Fund, of Lion fame, which was very small then less than $2 million, Bernie had a close and friendly relationship with Jack Dreyfus the founder, and when the management company Dreyfus & Co of the Dreyfus Fund went public, IOS bought an almost 10% ownership in it. It can be stated that Bernie and IOS fueled the early growth of the Dreyfus Fund from very small to several hundred million dollars, due to Bernie's marketing acumen, brilliant advertising of a lion strolling down Broadway and the deft and very able management of the fund by Jack Dreyfus with the fund outperforming its peers.

Investors Overseas Services
In the 1960s, Cornfeld formed his own mutual fund selling company, Investors Overseas Services (IOS), which he incorporated outside the US with funds in Canada and headquarters in Geneva, Switzerland. Although the headquarters were officially in Geneva, the main operational offices of IOS were in Ferney-Voltaire, France, a short drive from the Swiss border to Geneva. Cornfeld hired 25,000 salesmen who sold his 18 mutual funds door-to-door all over Europe, especially in Germany, to small-time investors. He targeted US expatriates and servicemen who sought to avoid US income tax. Cornfeld called it "people's capitalism."

During the next ten years, IOS raised in excess of $2.5 billion, bringing Cornfeld a personal fortune of more than $100 million. Cornfeld himself became known for conspicuous consumption with lavish parties. Socially, he was generous and jovial.

In 1962, IOS launched its "Fund of Funds," which meant investment in shares of other IOS offerings. The offering was very popular in the bull market times, and Cornfeld's one-line pitch, "Do you sincerely want to be rich?" became a by-word for its success. However, the market then dropped and the guaranteed dividends had to be paid straight out of the capital—in effect, it had become a pyramid scheme. IOS was forced into Initial Public Offering to meet its costs. The next bear market made many investors cash their funds, and the IOS stock value decreased further. Cornfeld later blamed a "bear raid" and that a number of German banks sold the stock short.

Share value decreased from $18 to $12 in the spring of 1970. Cornfeld formed an investment pool with some other investors, but they lost when the share value dropped to $2. Even IOS employees and portfolio managers sold their shares. Cornfeld was ousted from IOS in May 1970 and within a year the IOS group collapsed.

Financier Robert Vesco who, at the time, was also in financial trouble, turned to Cornfeld and offered his help. Vesco proceeded to use $500 million worth of IOS money to cover his own investments in his International Controls Corp. When he was discovered, Vesco fled to Bahamas. IOS collapsed and in the process ruined a number of US and European banks.

Personal life
Cornfeld owned a villa in Geneva, a 12th-century chateau in France, a house in Belgravia, London, and a mansion in Hollywood, as well as a permanent suite in a New York hotel and his own fleet of private planes. He is quoted as saying, "I had mansions all over the world, I threw extravagant parties. And I lived with ten or twelve girls at a time." He had romances with Victoria Principal; Heidi Fleiss; Alana Hamilton (née Collins - a model and former spouse of George Hamilton who subsequently married Rod Stewart [1978-1983]); and Princess Ira of Fürstenberg.

Cornfeld settled in Beverly Hills and moved in a circle of movie industry people. He lived in the Grayhall mansion, built in 1909 and at one time leased by Douglas Fairbanks. Known for his playboy lifestyle, Cornfeld numbered among his acquaintances Victor Lownes, Tony Curtis and Hugh Hefner, at whose Playboy Mansion he visited and attended parties.

Cornfeld's Decline
A group of 300 IOS employees complained to the Swiss authorities that Cornfeld and his co-founders pocketed part of the proceeds of a share issue raised among employees in 1969. Consequently he was charged with fraud in 1973 by the Swiss authorities. When Cornfeld visited Geneva, Swiss authorities arrested him. He served 11 months in a Swiss jail before being freed on a bail surety of $600,000. Cornfeld always maintained his innocence, blaming the fraud on other IOS executives. His trial did not take place until 1979 and lasted three weeks, with Judge Pierre Fournier finally acquitting Cornfeld.

Realising that his "good time" friends left him during his 11 months in jail, Cornfeld began to seriously start thinking about his life and decided for the first time that he wanted a wife and children. In 1976 he married a model, Loraine, at his Beverly Hills mansion Grayhall. However, he had difficulty settling down. Polygamy was "considerably simpler than monogamy and a lot more fun," he insisted. He was still worth an estimated $1.85 million.

The Final Years
He returned to Beverly Hills, living less ostentatiously than in his previous years. He developed an obsession for health foods and vitamins, renounced red meat and seldom drank alcohol. In his last years he was a chairman of a land development firm in Arizona and also owned a real estate company in Los Angeles. His marriage ended in divorce, and he is survived by a daughter. His daughter, Jessica Cornfeld, wrote an article about her father in the The Mail on Sunday (London, England) 29th June 2003, entitled My father, the playboy who could never get enough lovers, where she suggests that he maintained a close friendship with Heidi Fleiss until his death in 1995.

Bernard Cornfeld suffered a stroke and died of a cerebral aneurysm on 27th February 1995 in London, England.

STEROID-INJECTED CHICKEN WINGS ARE DANGEROUS TO CONSUME

Avoid eating chicken wings frequently - ladies, especially ;

a true story...!

A friend of mine recently had a growth in her womb and she underwent
an operation to remove the cyst. The cyst removed was filled with a
dark colored blood. She thought that she would be recovered after the
surgery but! she was terribly wrong.

A relapse occurred just a few months later. Distressed, she rushed
down to her gynecologist for a consultation.

During her consultation, her doctor asked her a question that puzzled
her. He ask if she was a frequent consumer of chicken wings and she
replied yes wondering as to how, he knew of her eating habits.

You see, the truth is in this modern d ay and age; chickens are
injected with steroids to accelerate their growth so that the needs of
this society can be met. This need is none other than the need for food.

Chickens that are injected with steroids are usually given the shot at
the neck or the wings. Therefore, it is in these places that the
highest concentration of steroids exists. These steroids have terrifying
effects on the body as it accelerates growth. It has an even more
dangerous effect in the presence of female hormones, this leads to
women being more prone to the growth of a cyst in t! he womb.
Therefore, I advise the people out there to watch their diets and to
lower their frequency of consuming chicken wings!

People, who receive this email, please forward it to your friends and
loved ones. I am sure no one wants to see him or her suffer!

5 Ways Your Cell Phone Can Ruin Your Dating Life

While I am all for the conveniences that cell phones afford us, there's one major drawback: Our constant attention to them may be putting a serious dent in our dating lives. There are so many singles who spend virtually all day every day giving their cell phone 100 percent of their attention. These people miss opportunities to meet people every day, and may miss meeting a potential date completely.

These are likely the same single men and single women, by the way, from whom I receive emails daily complaining that they never see any potential soul mates to meet. The irony is that these daters are being honest when they say they don't spot love matches, but it's not because singles aren't there. They are victims of "self cell-phone sabotage."
I don't want you to be sabotaging yourself from finding a date all because of your cell phone. To help you discover if you're unknowingly killing your love life by "self cell-phone sabotage," here are five ways your cell phone may be ruining your dating life:

1. You're Stopping Them Mid-Approach: You're in a store where someone is checking you out -- someone you've also noticed and found attractive. Then that someone decides to approach you, but the minute they take their first step in your direction, your phone rings... and you answer it. Not only do you answer it, but you proceed to have the same unimportant, repetitive conversation with the friend who called you. By doing this, you have stopped someone who's already interested in you from approaching -- and they probably won't wait around to do it a second time.

2. You're Totally Programmed: Let's put you in that same store, and that same person you are attracted to walks right by you and smiles just as you receive a text message on your phone. What do you do? Instead of reacting to what's going on around you and reciprocating with a smile, you react like Pavlov's dog to the "ding" of the incoming text and immediately look at your cell phone to find out who texted you. Not only did you miss that potential mate smiling at you, but by not acknowledging their smile, the potential mate will believe you are not interested and will walk away (and likely never smile at you again).

3. You're Never "Here": You could be out with a group of your friends in a place filled with singles you would want to meet. Instead of being present and talking with the singles around you, you are devoting all your attention to a full-blown conversation you're having with another friend via text message on your cell phone. Meanwhile, a single man or single woman whom you may have been interested in comes over and starts talking to your group. You're so involved in your text message conversation that you don't even notice. When you don't acknowledge that potential mate, he or she will assume you're not interested and will walk away.

4. It Never Occurs to You to Look: It's not that you don't leave your home. You're in the grocery store, the gym, the bookstore, the coffee shop, or the dry cleaners every day. So when I hear singles say that they "never see anyone" to meet, I know immediately that they're not "seeing" anyone because they're simply not looking. If people want to meet a love match so badly, why aren't they looking? Well, because you can now do virtually everything right from the palm of your hand, many people never stop checking their email, making business calls, doing Internet research, and sending text messages. So even though they're out in public, they miss everything (and everyone) around them. They also never interact with anyone. They don't look at people, smile at people, or flirt with people. Is it any wonder they're not meeting anyone?

5. You Make Your Date a "Third Wheel": You've met someone you think you might really like, and you go out on a date with them. So there you are enjoying their company and feeling like there might be an amazing potential connection. Then the red light on your phone starts flashing or your phone starts vibrating. What do you do? Despite the fact that you're in the middle of a great date, you just can't resist picking up your phone to see who sent you that text. When you do this, you immediately turn off your date.

Nobody likes having a date interrupted by text messages, and nobody likes to feel that their date's attention is not focused on them. Your date will feel like a "third wheel." You've also shown your date that your first priority will always be your phone.

Start being conscious of how much time you spend glued to your cell phone. Just think how many potential matches you may have completely missed who wanted to meet you. Start paying attention to what's going on around you in actuality. You won't believe what (and who) you've been missing!

Quotations: Carpe Diem

Learn from yesterday, live for today, hope for tomorrow.

Life can only be understood backwards, but it must be lived forward.

Live every day as if it were your last and then some day you'll be right. ~H.H. "Breaker" Morant


Go for it now. The future is promised to no one. ~Wayne Dyer


I have died so little today, friend, forgive me. ~Thomas Lux


Every man dies. Not every man really lives. ~Braveheart


Do not take life too seriously. You will never get out of it alive. ~Elbert Hubbard


As you grow older, you'll find the only things you regret are the things you didn't do. ~Zachary Scott


Spend the afternoon. You can't take it with you. ~Annie Dillard


Dream as if you'll live forever. Live as if you'll die today. ~James Dean


Why always "not yet"? Do flowers in spring say "not yet"? ~Norman Douglas


As if you could kill time without injuring eternity. ~Henry David Thoreau, "Economy," Walden, 1854


Life is not lost by dying; life is lost minute by minute, day by dragging day, in all the thousand small uncaring ways. ~Stephen Vincent Benét


And in the end, it's not the years in your life that count. It's the life in your years. ~Abraham Lincoln


There is no cure for birth and death save to enjoy the interval. ~George Santayana, "War Shrines," Soliloquies in England and Later Soliloquies, 1922


For a long time it had seemed to me that life was about to begin - real life. But there was always some obstacle in the way. Something to be got through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life. ~Fr. Alfred D'Souza


Time! where didst thou those years inter
Which I have seene decease?
~William Habington


Be happy while you're living, for you're a long time dead. ~Scottish Proverb


To always be intending to live a new life, but never find time to set about it - this is as if a man should put off eating and drinking from one day to another till he be starved and destroyed. ~Walter Scott


I still find each day too short for all the thoughts I want to think, all the walks I want to take, all the books I want to read and all the friends I want to see. ~John Burroughs


Never forget that you must die; that death will come sooner than you expect... God has written the letters of death upon your hands. In the inside of your hands you will see the letters M.M. It means "Memento Mori" - remember you must die. ~J. Furniss, Tracts for Spiritual Reading


There are a million ways to lose a work day, but not even a single way to get one back. ~Tom DeMarco and Timothy Lister


To change one's life: Start immediately. Do it flamboyantly. No exceptions. ~William James


Why must conversions always come so late? Why do people always apologize to corpses? ~David Brin


A man that is young in years may be old in hours, if he has lost no time. ~Francis Bacon, Essays


You will never find time for anything. If you want time you must make it. ~Charles Buxton


Men for the sake of getting a living forget to live. ~Margaret Fuller


Death twitches my ear. "Live," he says, "I am coming." ~Virgil (Publius Vergilius Maro), Minor Poems, Copa


He has spent all his life in letting down empty buckets into empty wells; and he is frittering away his age in trying to draw them up again. ~Sydney Smith


Fear not that life shall come to an end, but rather fear that it shall never have a beginning. ~John Henry Cardinal Newman


You live longer once you realize that any time spent being unhappy is wasted. ~Ruth E. Renkl


You may delay, but time will not. ~Benjamin Franklin


We cannot waste time. We can only waste ourselves. ~George M. Adams


How we spend our days is, of course, how we spend our lives. ~Annie Dillard, The Writing Life


I would I could stand on a busy corner, hat in hand, and beg people to throw me all their wasted hours. ~Bernard Berenson


I have spent my days stringing and unstringing my instrument, while the song I came to sing remains unsung. ~Tagore


Many people die with their music still in them. Why is this so? Too often it is because they are always getting ready to live. Before they know it, time runs out. ~Oliver Wendell Holmes


Contemplation often makes life miserable. We should act more, think less, and stop watching ourselves live. ~Nicolas de Chamfort


I held a moment in my hand, brilliant as a star, fragile as a flower, a tiny sliver of one hour. I dripped it carelessly, Ah! I didn't know, I held opportunity. ~Hazel Lee


We die daily. Happy those who daily come to life as well. ~George MacDonald


Gather ye rose-buds while ye may;
Old Time is still a-flying;
And this same flower that smiles today,
Tomorrow will be dying.
~Robert Herrick


Most of us spend our lives as if we had another one in the bank. ~Ben Irwin


If you wait, all that happens is that you get older. ~Larry McMurtry, Some Can Whistle


When your life flashes before your eyes, make sure you've got plenty to watch. ~Author unknown, from a television commercial


In theory one is aware that the earth revolves, but in practice one does not perceive it, the ground upon which one treads seems not to move, and one can live undisturbed. So it is with Time in one's life. ~Marcel Proust, The Past Recaptured, 1927


Our time consumes like smoke, and posts away;
Nor can we treasure up a month or day:
The sand within the transitory glass
Doth haste, and so our silent minutes pass.
~Rowland Watkyns


If I could only remember that the days were, not bricks to be laid row on row, to be built into a solid house, where one might dwell in safety and peace, but only food for the fires of the heart. ~Edmund Wilson



If we would only give, just once, the same amount of reflection to what we want to get out of life that we give to the question of what to do with a two weeks' vacation, we would be startled at our false standards and the aimless procession of our busy days. ~Dorothy Canfield Fisher


Every day of our lives we are on the verge of making those slight changes that would make all the difference. ~Mignon McLaughlin, The Neurotic's Notebook, 1960


The word "now" is like a bomb through the window, and it ticks. ~Arthur Miller, After the Fall, 1964


Use your health, even to the point of wearing it out. That is what it is for. Spend all you have before you die; do not outlive yourself. ~George Bernard Shaw


The clock talked loud. I threw it away, it scared me what it talked. ~Tillie Olsen, Tell Me a Riddle


Life happens too fast for you ever to think about it. If you could just persuade people of this, but they insist on amassing information. ~Kurt Vonnegut, Jr.


Here I am trying to live, or rather, I am trying to teach the death within me how to live. ~Jean Cocteau


When you were born, you cried and the world rejoiced. Live your life in such a manner that when you die the world cries and you rejoice. ~Indian Saying


Warning: Dates in Calendar are closer than they appear. ~Author Unknown


Whether it's the best of times or the worst of times, it's the only time we've got. ~Art Buchwald


If you woke up breathing, congratulations! You have another chance. ~Andrea Boydston


though love be a day and life be nothing, it shall not stop kissing. ~e.e. cummings


There are many To-morrows, my Love, my Love, -
There is only one To-day.
~Joaquin Miller


Life is always walking up to us and saying, "Come on in, the living's fine," and what do we do? Back off and take its picture. ~Russell Baker


Catch, then, oh catch the transient hour;
Improve each moment as it flies!
Life's a short summer, man a flower;
He dies - alas! how soon he dies!
~Samuel Johnson


There's never enough time to do all the nothing you want. ~Bill Watterson, Calvin and Hobbes


To-morrow - oh, 'twill never be,
If we should live a thousand years!
Our time is all to-day, to-day,
The same, though changed; and while it flies
With still small voice the moments say:
"To-day, to-day, be wise, be wise."
~James Montgomery, To-day


I don't want to get to the end of my life and find that I lived just the length of it. I want to have lived the width of it as well. ~Diane Ackerman


Men talk of killing time, while time quietly kills them. ~Dion Boucicault


If you were going to die soon and had only one phone call you could make, who would you call and what would you say? And why are you waiting? ~Stephen Levine


The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time. ~Mark Twain


What would be the use of immortality to a person who cannot use well a half an hour. ~Ralph Waldo Emerson


Remember you must die whether you sit about moping all day long or whether on feast days you stretch out in a green field, happy with a bottle of Falernian from your innermost cellar. ~Horace


Time wears all his locks before;
Take thy hold upon his forehead;
When he flies, he turns no more,
And behind his scalp is naked.
~Robert Southwell


Time is painted with a lock before, and bald behind, signifying thereby that we must take time by the forelock; for, when it is once past, there is no recalling it. ~Jonathan Swift


Our repugnance to death increases in proportion to our consciousness of having lived in vain. ~William Hazlitt, On the Love of Life, 1815


Those who make the worst use of their time are the first to complain of its shortness. ~Jean de La Bruyère


Is there life before death? ~Author Unknown


It's a mere moment in a man's life between an All-Star Game and an Old-timers' Game. ~Vin Scully


Cowards die many times before their deaths;
The valiant never taste of death but once.
~William Shakespeare, Julius Caesar, 1600


When we lose one we love, our bitterest tears are called forth by the memory of hours when we loved not enough. ~Maurice Maeterlinck, Wisdom and Destiny, 1901, translated by Alfred Sutro


When it comes time to die, make sure all you got to do is die. ~Attributed to Jim Elliot


I think I don't regret a single 'excess' of my responsive youth - I only regret, in my chilled age, certain occasions and possibilities I didn't embrace. ~Henry James


When a man knows he is to be hanged in a fortnight, it concentrates his mind wonderfully. ~Samuel Johnson


Expect an early death - it will keep you busier. ~Martin H. Fischer


Fields can lie fallow, but we can't; we have less time. ~Mignon McLaughlin, The Second Neurotic's Notebook, 1966


No! no arresting the vast wheel of time,
That round and round still turns with onward might.
~Charles Cowden Clarke


Every day is an opportunity to make a new happy ending. ~Author Unknown


The butterfly counts not months but moments, and has time enough. ~Rabindranath Tagore


The question for each man is not what he would do if he had the means, time, influence, and educational advantages, but what he will do with the things he has. ~Hamilton


May you live all the days of your life. ~Jonathan Swift


Now is the time to get drunk! To stop being the martyred slaves of time, to get absolutely drunk - on wine, poetry, or on virtue, as you please. ~Charles Baudelaire, "Enivrez-vous," Paris Spleen, 1869


Live as you will wish to have lived when you are dying. ~Christian Furchtegott Gellert


Life is not long, and too much of it must not pass in idle deliberation how it shall be spent. ~Samuel Johnson


The swift years slip and slide adown the steep;
The slow years pass; neither will come again.
~William Sharp


The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. ~Jack London


Write it on your heart that every day is the best day in the year. No man has learned anything rightly, until he knows that every day is Doomsday. ~Ralph Waldo Emerson


Later never exists. ~Author Unknown


Many people take no care of their money till they come nearly to the end of it, and others do just the same with their time. ~Johann von Goethe


If you believe in forever, then life is just a one-night stand. ~Righteous Brothers, "Rock & Roll Heaven"


That it will never come again
Is what makes life so sweet.
~Emily Dickinson


Let us endeavor to live so that when we come to die even the undertaker will be sorry. ~Mark Twain


Life is what happens to us while we are making other plans. ~Thomas La Mance


The value of moments, when cast up, is immense, if well employed; if thrown away, their loss is irrevocable. ~Lord Chesterfield


Waste not the smallest thing created, for grains of sand make mountains, and atomies infinity. Waste not the smallest time in imbecile infirmity, for well thou knowest that seconds form eternity. ~E. Knight


Lost time is never found again. ~Benjamin Franklin


Stop waiting. Twenty years is the first bomb of the future. ~The Quote Garden


The bitterest tears shed over graves are for words left unsaid and for deeds left undone. ~Harriet Beecher Stowe, Little Foxes, 1865


I wasted time, and now doth time waste me. ~William Shakespeare


Those who make the worst use of their time most complain of its brevity. ~Jean de La Bruyere


Only that day dawns to which we are awake. ~Henry David Thoreau


Life moves pretty fast. If you don't stop to look around once in a while you could miss it. ~From the movie Ferris Bueller's Day Off


Many a man gets weary of clamping down on his rough impulses, which if given occasional release would encourage the living of life with salt in it, in place of dust. ~Henry S. Haskins


Every second is of infinite value. ~Johann Wolfgang von Goethe


We are always getting ready to live but never living. ~Ralph Waldo Emerson


The future has a way of arriving unannounced. ~George F. Will


We do not do what we want and yet we are responsible for what we are - that is the fact. ~Jean Paul Sartre, Situations, 1939


Time goes, you say? Ah no!
Alas, Time stays, we go.
~Henry Austin Dobson


Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. ~Sydney J. Harris


No man is quick enough to enjoy life to the full. ~Spanish Proverb


How did it get so late so soon?
It's night before it's afternoon.
December is here before it's June.
My goodness how the time has flewn.
How did it get so late so soon?
~Dr. Seuss


Time is a great teacher, but unfortunately it kills all its pupils. ~Hector Berlioz


Waste your money and you're only out of money, but waste your time and you've lost a part of your life. ~Michael Leboeuf


You don't get to choose how you're going to die. Or when. You can only decide how you're going to live. Now. ~Joan Baez


The follies which a man regrets most in his life are those which he didn't commit when he had the opportunity. ~Helen Rowland


Who well lives, long lives; for this age of ours should not be numbered by years, days, and hours. ~Guillaume de Salluste Du Bartas, Divine Weeks and Works, 1578


You only live once; but if you live it right, once is enough. ~Adam Marshall


Life, if well lived, is long enough. ~Seneca, De Ira


There are but three events in a man's life: birth, life, and death. He is not conscious of being born, he dies in pain, and he forgets to live. ~Jean de la Bruyère


What a folly to dread the thought of throwing away life at once, and yet have no regard to throwing it away by parcels and piecemeal. ~John Howe


So much of our time is preparation, so much is routine, and so much retrospect, that the path of each man's genius contracts itself to a very few hours. ~Ralph Waldo Emerson


'Tis better to buy a small bouquet
And give to your friend this very day,
Than a bushel of roses white and red
To lay on his coffin after he's dead.
~Author Unknown


The tragedy of life is not that it ends so soon, but that we wait so long to begin it. ~Author Unknown


All the windows of my heart I open to the day. ~John Greenleaf Whittier


When one has a great deal to put into it a day has a hundred pockets. ~Friedrich Nietzsche, Human, All Too Human


Each day comes bearing its own gifts. Untie the ribbons. ~Ruth Ann Schabacker


Present your family and friends with their eulogies now - they won't be able to hear how much you love them and appreciate them from inside the coffin. ~Anonymous


The moment when you first wake up in the morning is the most wonderful of the twenty-four hours. No matter how weary or dreary you may feel, you possess the certainty that, during the day that lies before you, absolutely anything may happen. And the fact that it practically always doesn't, matters not a jot. The possibility is always there. ~Monica Baldwin


We're fools whether we dance or not, so we might as well dance. ~Japanese Proverb


When one subtracts from life infancy (which is vegetation), sleep, eating and swilling, buttoning and unbuttoning - how much remains of downright existence? The summer of a dormouse. ~Lord Byron


Don't ever save anything for a special occasion. Being alive is the special occasion. ~Author Unknown

Havens away from home

Influx of expats is leading to the transformation of neighbourhoods - and more tasty foreign treats

A Singaporean walking around the Tanjong Rhu area could be forgiven for thinking he is in a foreign country.

Minimarts at condos don't sell just regular rice, they also stock the basmati variety.

Vegetables that most Singaporeans have never heard of, such as Indian Palak (spinach in English) and Mehti (a herb which resembles a bay leaf) are in good supply too, as are lentils and a staggering variety of spices.

At condos like The Sovereign, The Makena and Costa Rhu, about four in 10 residents are Indian nationals, exceeding the number of Singaporeans.

Small wonder, then, that the area is known as 'Little Bombay'.

For Indian nationals in the area, it might as well be their home country.

As Ms Radha Suvarna, 36, a Citibank executive, puts it: 'I can live here as I would in Bombay.'

The Tanjong Rhu and Meyer Road areas are among many in Singapore that are undergoing a vast transformation.

It used to be that there were just three ethnic enclaves in Singapore: Chinatown, Little India and Kampong Glam.

Now, Little America, Little Australia, Little Japan and a host of others have been added to the list.

As more and more expatriates head here - the number of foreigners here passed the one million mark for the first time last year - they are transforming not just Singapore's economy but its community as well.

As is the case in other countries, the various nationalities setting up home here tend to set up enclaves where their countrymen gather.

In Singapore, education seems to be the determining factor for where they settle.

Property agents told The Sunday Times that clusters tend to come up around international schools.

The Americans, for example, have flocked to Woodlands because it is close to the Singapore American School.

The Japanese tend to live in condos in the West Coast, close to the Singapore Japanese School.

And the Serangoon area is popular with the Australians and the French, with the French and Australian schools nearby.

One in five households at the 310-unit Kensington Park Condominium - a 10-minute walk from Serangoon Gardens - is French, for example.

Once a critical mass of expats is settled in a particular area, food outlets soon follow.

With more and more Koreans flocking to the East Coast, for example, stores selling everything from kimchi to bulgogi have sprung up - there are at least three Korean restaurants in the area near Katong Mall.

For Koreans who prefer to cook their own food, the Seoul Mart, which opened in Parkway Parade last year, stocks provisions such as kimchi, Korean seaweed and Korean instant noodles.

The search for a taste of home has also led to the transformation of neighbourhoods.

Geylang, for example, has perhaps the greatest concentration of Chinese food outlets here.

Mr Du Zhi Qiang, president of the Tian Fu Club, a social networking club for new Chinese immigrants to Singapore, says there are now about 200 food outlets opened by Chinese nationals in the area.

The club's 2,000 members, all professionals, and scores of other Chinese nationals flock to the area for homegrown treats like jiaozi (dumplings) and hot and sour soup.

It is a boon for folk like businessman An Qian Xue, 42, who came to Singapore in 2003 from his native Shanxi in China to enrol his daughter in the Singapore American School and to explore business opportunities.

Now a permanent resident, Mr An remembers the time when he had to fill his suitcases with food whenever he returned from China.

'Now I can travel light because everything is here,' says the businessman, who eats in Geylang at least six times a week.

Indeed, Singaporeans who spoke to The Sunday Times said that, next to their contributions to the economy, the best thing about expats is the authentic food which follows them here.

Authentic pasta, Spanish ham, traditional Korean rice cakes, Chinese jiaozi - they are all out there.

Foreigners are not just setting up physical enclaves, however.

Some nationalities are also dominating certain professions, and marking out gathering places as their own.

Walk into a hospital, for example, and you will more than likely encounter a Filipino nurse.

At Parkway Health, which owns the Mount Elizabeth, Gleneagles and East Shore hospitals, 40per cent of the nurses come from countries such as the Philippines, China, Myanmar, India and Malaysia.

And 60per cent of the radiographers are from the Philippines.

Indian and Chinese nationals, meanwhile, are heading for the IT and finance sectors.

At Citibank Singapore, for example, Indian nationals make up 10per cent of the 9,000 employees, even more than Malaysians, who make up 7per cent. Singaporeans make up 70per cent.

In leisure, too, foreigners are making a beeline for certain areas.

Clarke Quay, for example, is the party destination of choice for Indian nationals. Outlets like the Rupee Room offer Indian food at the bar and play the latest Bollywood hits.

It draws huge crowds at the weekend. Almost 80per cent of its customers are Indian professionals, says marketing manager Ketki Madane.

Mr Harish Mallipeddi, 22, who works for an IT start-up, circos.com, is quick to pick the Rupee Room as his favourite haunt.

'We can meet Indian girls there,' he says candidly.

The Myanmarese, meanwhile, make Peninsula Plaza their own at the weekend.

Hundreds gather there to stock up on goods for home, read newspapers, and even organise political protests, as happened during the crackdown on Buddhist monks in Myanmar last year.

There is also a library run by a group of about 30 Myanmarese for their fellow citizens, which stocks newspapers and weekly journals from home, and books banned in their own country.

As foreigners set up their own neighbourhoods and go about carving out a space in Singapore, however, a downside to the sheer numbers moving here is beginning to reveal itself.

Sociologists say most relate to xenophobic fears among Singaporeans - that foreigners will take away jobs and scholarships and drive up property prices, for instance.

Others point to increasing friction as Singaporeans and foreigners live and work more closely, and fight a losing battle to paper over differences in social habits and lifestyle.

Much has been made of the differences between Indian Singaporeans and Indian expatriates, and Dr Leong Chan Hoong, head of the psychology programme at SIM University, sees the same thing happening between Chinese nationals and their local cousins.

Of the flow of expats, Dr Leong says: 'It is unrealistic to think that we can, in a few years or so, ameliorate the tension and antagonism experienced by Singaporeans.'

Asked how Singapore will evolve, he says that it depends on how well foreigners integrate with locals in the Lion City.

Expats, however, do not see a problem.
Mr An, the China native turned Singapore PR, says: 'I have come to love Singapore. The workers are good and don't make trouble for you, the tax rate is lower and people are helpful.

'Now when I go back to China, I feel out of place sometimes.'

The Worst Dating Mistakes by Men and Women

My dating life is always amusing. Most of the hilarity originates from the dating blunders that my dates carry out.

Particularly, I have been out with single men who make these misguided dating moves:

Splashing on excessive amounts cologne. I don't need to smell you from across the table, I know you exist.

Wearing globs of hair gel. The wet-hair look has thankfully passed a decade ago, or is that wishful thinking?

Yammering on about ex-girlfriends. I want to get to know you first, not the women you've been with. Use your guy friend to cry on, not me.

Suggesting they want an "open relationship." Hold it, buddy. Are you interested in me or my best friend? Make up your mind because versatility in this case doesn't get you dating points.

You may ask, "Who am I to judge these guys?" It's true: I'm no dating savant. I make dating mistakes too. For instance, I'll shower a potential partner with oodles of attention -- I blame the creation of instant messenging for this. Other times, I'll come off so cool or hard-to-get that the guy forgets we're even dating.

At times, I wish Dating 101 was taught back in college. I'd be a dating expert by now. To improve my odds, and your odds, in connecting with that special someone, I embarked on a dating research project. I talked with two dating experts about the major dating mistakes women make in the Big City.

Here are four of the worst dating offenses made by single women:

1. Getting lazy about love
Nancy Slotnick, dating coach and author of the book "Turn Your Cablight On -- Get Your Dream Man in 6 Months or Less" claims that you can't expect love to find you these days.
Many people don't make an effort to date and wonder why they're still single.
Many people don't make an effort to date and wonder why they're still single. She recommends spending at least 15 hours a week looking for love like you would look for a new job. She recommends networking by going to events, online dating, and do whatever it might take to meet someone special.

2. Giving off the wrong dating signals
Many smart and successful women think they intimidate single men. But Slotnick thinks the opposite is true. "Men actually like successful single women. They just don't always know that these women are interested in them." Women should give off the right signals and use body language to show interest. For example, if you're at a bar, stand next to the single man you find attractive and smile at him. At the same time, don't overdo it. Make sure you're smiling and not staring!

3. Listening to words before actions
My good friend and dating coach Andrea Syrtash always reminds me that men especially speak with actions before their words. Sure, he said he would call you next week, but did he? He talked about how fun it would be to go away together for the weekend, but did he make plans with you? Pay close attention to how your date acts versus what he says. The language of behavior says it all!

4. Sticking with cyber-communication
Most of us have heard that countless couples have been formed through online dating. At a wedding, I even heard a couple thank an online dating site in their vows! While I credit the Web for producing countless love matches, technology can often put too many screens up between us. We develop superficial relationships over text, instant messenging, and email. After getting comfortable with someone online, get past the initial stage of dating and lay off the gadgets a bit! Make time to hang out in person to really get to know someone -- not just the persona he presents online or on the phone.