The Big Reveal

I will reveal either I fail or succeed for my behaviour change plan in this post very soon and conclude my behaviour change plan, which also mean this post will be the final post for this blog.

Picture 1# The first blood test result that I taken on the 16th January 2012. 

This picture was taken before my behaviour change plan starts, which was eight weeks ago.

Picture 2# The second blood test result that I taken on the 6th March 2012. 

This picture was taken few days ago.

The pictures are the best evidence to show that I have successfully reduced my low density lipoprotein (bad cholesterol) from previously 3.26 to 3.5. The improvement is not that much but at least I managed to reduce. Besides, my high density lipoprotein (good cholesterol) managed to increase from 1.10 to 1.21. I am satisfied with the result. 

Now I can proudly announce to the world that my behaviour change plan is a SUCCESS. :)

There are several reasons behind my successful behaviour change plan.

Firstly is because of having high self - efficacy. The statement "I believe I can" works well on me and not to forget you have to have faith and believe in yourself that you can make it. On top of that, a good end result will be the motivation to push me towards my aim in reducing my LDL. I am too afraid to suffer cardiovascular disease at a young age. 

Second reason is because of social support. They play an essential part in the plan. To be honest, I am a lazy and lack of initiative person. I will never propose myself that I want to have exercise regularly. If is not the pushing and collaboration of peers in accompanying me for badminton session, I would probably laying around at home and waiting for the LDL level to reduce itself. In addition, peers also act as a very good reminder in my McDonald's food consumption. They reminded me and blocked my irrational idea (consuming McDonald's) and that actually work for me. 

Even though I was demotivated in the middle but I managed to follow the plan back. I wish I did not relapsed and follow the plan continuously or else my LDL might be lower than 3.5 today. 

The whole behaviour changing process made me realized that a healthy body indeed needs a lot of patience, efforts, times and also determination. I admit I am not a person that have all the criteria for behaviour change but at least I tried and I succeed. The most important is I took my first step out of my comfort zone which is exercising. 

Lastly, I wish my behaviour change plan carry as long as I can and have a healthy body for the the healthy future. :) 

Unproductive

I admit I did not update my blog for almost two weeks. *obviously* The pure reason for not updating the blog is because of one word "LAZY". I have so many things going on my plate for the passed two weeks and finally things are slowly getting done one by one. 

Another reason of me being unproductive is because I am at the edge of giving up my behaviour changing plan. My old loyal faithful habit of having McDonald's breakfast on a daily basis is slowly coming back to me. Last two weeks, I consumed total of six McDonald's breakfasts, basically three times each week which I failed to follow my aim. I told myself to cut down the intake of McDonald's breakfast from two times to ONE time but my self hypnosis wasn't working. 

The submission of individual reflective assignment due on the 12th March, which is next Monday. To be honest, I worried that my aim failed pathetically, in terms of my bad cholesterol level not only did not decrease yet it increases. 

The coming week will be the week for another round of blood test to find out how much efforts and times are really paid off. So, stay tune for the next post because I will reveal either I succeed or fail. :)

I really pray hard that my bad cholesterol level did not increase.

The Beginning

It's the end of the week and let's see how much have I done towards my aims.

Here are the things that I have done for the passed 7 days:

1. Ate two times McDonald's and one time pizza.
2. 1 badminton session for more than an hour.
3. Slept averagely five hours per night.

The frequency of visiting fast food restaurants have reduced from six times per week to three times per week. Just based on that mission, I would give myself applause. I'm not going to lie that it is not easy, never easy to stay away from fast food, especially you have nothing to eat. The urge of having McDonald's every morning is miserable. And now I started to replace my usual McDonald's breakfast to noodle soup. I promised myself I will only have one McDonald's breakfast next week.

Badminton session started for few weeks already but this week I feel much better, at least I do not suffer muscle pain. I remembered the first badminton session at the beginning of semester, I suffered muscle pain from arms to legs for two days. I am not joking, the pain is bearable but it kills you softly inside. I guess my body started to adapt and the pain is gone. :)

Here are the pictures during badminton session.

As for my irregular sleeping hours, I will have to work harder on it. It is the mid of semester and I have so many things on my plate plus procrastination kick in and that is what I get. 

Hopefully all the efforts and times I put in will help me in reducing my LDH cholesterol level. :) 

It's About Time

I had my very first blood test after living for more than 2 centuries. Of course going for the blood test was not on my own willingness, I went for assignment purposes. But I am glad that I did it, at least now I know what my blood type is. :) 

The blood test result came back after a couple of days and the result was not flying colours. I have few (*) symbols on the result and the one that caught my most attention was LDH - CHOLESTEROL, in a more simple word is low - density lipoprotein cholesterol which is BAD CHOLESTEROL that harm your body.

READ HERE or HERE for a clearer view of what is LDH - CHOLESTEROL and if you prefer visual more than words, CLICK HERE for visual materials.

Based on the report, the optimal level of bad cholesterol is (<2.58) and...and...and...my result was 3.26 which obviously it is way over the optimal level. *no eyes see* Well, I was not surprise because to be honest, I admit I have bad lifestyle such as consuming too much of fast food (McDonald's) and junk food (chipster), lack of exercise, procrastination which causes stress, and excessive sleep. 

For the sake of my own health, I am too "chicken" to die young so here are my new resolutions:

1. Get rid of fast food and junk food

2. Exercise at least once a week, 20 minutes per session. 

3. Cut down procrastination which causes stress

The reason why am I doing this behaviour change plan is because bad cholesterol will only bring harm to me. The only question is I do not know when will it started to interfere my health and life. I always have this thinking that I am still young therefore it won't harm me so soon but I was WRONG. Before it starts to harm me, I decided to take action before it is too late. Prevention is always better than cure. :)

So, what are the risk factors of having high level of bad cholesterol?

Below are the reliable sources showing you how dangerous it is to have high level of bad cholesterol.

Read HERE 1
Read HERE 2
Read HERE 3


I BELIEVE I CAN!!!!!!!!

References

Cholesterol media library. (n.d.). American Heart Association. Retrieved from                                                            http://medmovie.com/mmdatabase/mediaplayer.aspx?Message=VG9waWNpZD02MDg7Q2xpZW50SUQ9Njc7VmVybmFjdWxhcklEPTE%3D-y8ZmKfg631U%3D

Good vs. bad cholesterol. (2011, December). American Heart Association. Retrieved from http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#.T1YebYcS2Ag

High blood cholesterol: What you need to know. (2005, June). National Institutes of Health. Retrieved from http://www.nhlbi.nih.gov/health/public/heart/chol/wyntk.htm

Morgan Griffin, R. (n.d.). High cholesterol risks: Top 2 dangers. WebMD. Retrieved from http://www.webmd.com/cholesterol-management/features/high-cholesterol-risks-top-2-dangers

What puts you at risk of high cholesterol? (2008, May). Health Media Ventures. Retrieved from             http://www.health.com/health/condition-article/0,,20188474,00.html  

What your cholesterol levels mean. (2011, December). American Heart Association. Retrieved from http://www.heart.org/HEARTORG/Conditions/What-Your-CholestrolLevels-Mean_UCM_305562_Article.jsp#.T1YgNIcS2Ag

Benchmark

This post is going to be about my benchmark in food consumption. I am a fast food eater. McDonald's is my main resources. I have McDonald's breakfast every morning, from Monday to Friday and sometimes lunch as well. Approximately once or twice a week for McDonald's lunch.

Therefore, my goal is to get rid of McDonald's but of course NOT IMMEDIATELY. I will still consume McDonald's but what am I trying to do here is cut down the frequency of having McDonald's. From having McDonald's breakfast daily to once a week and completely stop taking McDonald's lunch since I do not have them so frequently.

So, my plan is to eat lesser fast food, the lesser the better I guess.

I have actually started my plan for about few weeks now. We shall see how long it lasts and how far can I go.