Aim:
Sleep by 10.45pm.
Focus - no distraction
Memorise One Bible verse per day.
Diet
Exercise
Qigong
No Gossip, No meddle on other people business
做一个心平气和的人
Live in Peace, not excitement
Faith:
Now my aim is to have a peaceful life not an exciting one.
Health:
Cheap and easy to preapre food
Soy Drink
Egg White
Banana
Bar
Tuna
Mental:
Food:
Gluten Free diat
No Fried Food
No Spicy Food
Spinach
Kale
Cucumber
Broccoli
Avocado
Celery
Capsicum
Bell Pepper
Pepper
Fruits
Apples
bananas
melons
peaches
whole-wheat bread,
crackers made from grain, and
grain cereals.
Brown or white rice
rice cakes
pretzels with no seasoning
corn products.
Meats
extra-lean ground beef
Chicken should be skinless
chicken breast rather than dark meat is a good choice.
turkey and London broil
Beverages
skim, low-fat or fat-free milk instead of whole milk,
Drink plenty of water every day to keep acid reflux in check.
Calm stomach acid with a cup of herbal tea.
Black tea has a high acid content and should be avoided.
玫瑰花茶
Dairy
low-fat or fat-free cottage cheese
Cheese such as feta, goat and soy cheese
Fat-free cream cheese
fat-free sour cream
Soup
vegetable or chicken broth base.
Lentils
beans
Attachments:
Adding Extra Calories and Protein
Uncooked oats are an excellent source of protein in smoothies. Grind 1/2 to 1 cup dry oats in the blender and then add the other ingredients.
Tofu adds both protein and calories without changing the taste. Silken tofu works best.
Pre-cooked and cooled grains such as rice, oatmeal and barley can be added for additional calories and protein.
Peanut butter and other nut butters, such as almond or cashew, are great ways to add protein, calories and different flavors.
Protein powder or milk powder can be added to boost protein.
Lactose Intolerance
If you don't tolerate milk, dairy foods in any of the recipes can be replaced with the following:
Soymilk
Tofu
Lactaid milk
Non-dairy creamers
Soy yogurt
Almond milk
Ensure
Tips for Gaining Weight
Eat a high-calorie, high-protein diet. Concentrate on foods that are calorie-dense but healthy. See our sample week's high-calorie, high-protein meal plan for ideas.
Add an extra 250 to 500 calories per day. This is how much people losing weight need. See our recipes for high-calorie, healthy snacks to get ideas for how to add these additional calories to your diet.
Avoid drinking lots of fluids with meals. Fluids may make you feel full and prevent you from consuming the calories you need.
Consume a high-calorie nutritional drink. Nutritional beverages such as Ensure or Boost can help add healthy calories to your diet. If you're still not getting enough calories, take a multivitamin and mineral supplement.
20 Ways to Add Protein to Your Diet
Poultry and Fish:
Chop chicken or turkey into small pieces and add two to three ounces to each serving of soup.
Eat chicken salad as an entree, in a sandwich or on crackers.
Add ground turkey or beef to spaghetti sauce of chili.
Have a tuna fish sandwich or just a can of tuna fish as part of your lunch.
Eggs:
Eat hard-boiled eggs as snacks.
Eat deviled eggs.
Make an omelet with whole eggs or egg whites and add shredded cheese, chopped meats and vegetables. You will get less saturated fat with egg whites but you need two egg whites to equal the amount of protein in one whole egg.
Nuts and Nut Butters:
Have a peanut butter and jelly sandwich or eat peanut butter mixed with a banana.
Add chopped or ground nuts to muffins, pancakes, milkshakes, stir-fry or other meals and snacks.
Tofu:
Make a milkshake or pudding pie with silken tofu.
Beans and Legumes:
Make a bean dip: Layer refried beans, cheese, sour cream, guacamole and other desired ingredients, and eat as is or with chips.
Eat hummus with pita bread, vegetable sticks or crackers.
Supplemental Drinks:
Consume supplemental drinks such as Ensure or Boost Plus. The "plus" versions have about 6 to 8 more grams of protein than the regular kind.
Eggs and Dairy
Egg, large — 6 grams
Milk, 1 cup — 8 grams
Cottage cheese, 1/2 cup — 15 grams
Yogurt, 1 cup — usually 8 to 12 grams
Soft cheeses (Mozzarella, Brie, Camembert) — 6 grams per ounce
Medium cheeses (Cheddar, Swiss) — 7 or 8 grams per ounce
Hard cheeses (Parmesan) — 10 grams per ounce
Beans (including soy)
Tofu, 1/2 cup — 20 grams
Tofu, 1 ounce — 2.3 grams
Soy milk, 1 cup — 6 to 10 grams
Most beans (black, pinto, lentils, etc) — about 7 to 10 grams protein per half cup of cooked beans
Soy beans, 1/2 cup cooked — 14 grams
Split peas, 1/2 cup cooked — 8 grams
Nuts and Seeds
Peanut butter, 2 tablespoons — 8 grams
Almonds, 1/4 cup — 8 grams
Peanuts, 1/4 cup — 9 grams
Cashews, 1/4 cup — 5 grams
Pecans, 1/4 cup — 2.5 grams
Sunflower seeds, 1/4 cup — 6 grams
Pumpkin seeds, 1/4 cup — 19 grams
Flax seeds, 1/4 cup — 8 grams
Fish
Most fish filets or steaks — about 6 grams per ounce
Tuna, 6-ounce can — 40 grams
You'll probably need to increase your caloric intake. You can do that by eating a larger volume of food or by choosing foods that are energy-dense (higher in calories).
Who Needs to Gain Weight?The high rate 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 are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods.
Increase Your Calories
The main goal is to increase your overall intake of calories every day, but it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat less often, increase your portion sizes or add more foods to each meal.
Don't add calories to your meals by choosing unhealthy fried foods such as French fries, chicken nuggets, and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose foods that are good for you until you reach your goal weight.
Have an extra slice of whole-grain toast with peanut butter at breakfast.
Add extra cheese to an omelet.
Slice an apple and serve with almond butter.
Stir chopped nuts into plain yogurt and top with honey.
Carry a bag of trail mix for a convenient snack.
Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
Add calories with a nutritious beverage such as milk, 100-percent fruit juices, or vegetable juice.
Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder.
Dietary Supplements?You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products may contain hidden ingredients that can be harmful or compounds that haven't been studied for efficacy or safety.
Resistance training exercises (weight lifting) may help to increase your muscle size, which will increase your body weight. 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.
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