:: Anatomy of a true friend ::

Bismillahirahmanirrahim......:))

I just scrutinized one of my notebook that i kept since 2005 and suddenly i found some meaningful words...i forgot where i got these words but i remember that i wrote it on 1st April 2005 *the date was noted in that page actually :))* 

So, here it is....i type back in here to share with all my beloved readers...

Janji Kepaniteraan Koass FKUI August 2009

 

ANATOMY OF A TRUE FRIEND...

Eyes : will always see you for the way you really are, your true self..

Ears : will always have them open to listen..

Mouth : to always tell you the truth and give their opinion, tell you mess up or do something good..

Shoulders : will offer when you need one to cry on and will be your strength when you find it hard to carry yourself...will always let you lean on them..

Heart : to love you for who you are and not judge..will always have a place there for you..

Hands : to hold yours when you need a little guidance..to lend when you need hel and to help you up when you fall down..

Arms : will always make you feel comfortable in them and to offer hugs when you need one..will try to warm when you are cold..

Feet : to walk with you throughout your life and be the best friend they can be..

P/s : it is nice right if we can apply all these with our FRIENDS especially our buddies....may my friendship with all my friends will last forever and always under Allah's blessings...ameen :D

Holidays with my housemates at Paris Van Java *Bandung, Indonesia*

Me and my housesisters during Eidul Fitri in Jakarta, 
September 2010

 Sending one of my dearest sister to Aussie

Buddies since millenium 2000

Wisudawan Sarjana Kedokteran FKUI August 2010

BoyfriendssSSsss..:p

Regards,

~Dr. Berry~

Happy Monday :D

Assalamualaikum wbt...

Hye, pleasant morning everyone!!! :)) new Monday! new week begin! i looiiikkee Monday, because on every Monday, i'll become all new especially my spirit!!! hehe..:))

So, i wanna start my week today with one quote....

"The future depends on what we do in the present" -Mahatma Gandhi-

Start our day with Bismillahirrahmanirrahim.....hope everything that we do today, and tomorrow will always under Allah's blessings!! 

Anyway, HAPPY WORKING my friends!! :)) 

Regards,

~Dr. Berry~

How to control our diet??

Hello again....Assalamualaikum....:)

S.M.I.L.E!!! :)) how are u my beloved readers? hope all of u're always in the PINK of health...:D (not blue not yellow, ahaks!), seems like a long time i never update this blog...sorry morry, i have been very-very busy bee for last month...now, i just finished my 1st week working in the internal medicine rotation (have successfully passed my O&G rotation last week) Alhamdulillah...thank you Allah The Almighty...:)) 

Okay, *straight to the point*...as i had promised to all of you (especially my facebook's  friends), that i wanna teach u ols how to calculate our calories intake per day..so, today is the day!!! haha...insyaAllah..

HOW TO CONTROL OUR DIET?? to control our diet, the important thing is, we must know how much the calories that we must take each day..the daily calories intake is different for each person..ok, i will teach u here...step by step..

Don't be like this!

1st, we must know our ideal body weight, there are 2 ways to measure our ideal body weight (IBW):

i) IBW = (height in cm - 100) - [0.1x(height in cm - 100)]    ==> this is the fastest way

ii) IBW = Body Mass Index (BMI) = BW in kg / (height in meter x height in meter) 

The interpretation,

 

*for female : 13-17 - underweight, 19-24 - ideal, 24.1-25.9 - overweight, 26-31 - obesity

 

*for male : 14-18 - underweight, 20-25 - ideal, 25.1-27.9 - overweight, 28-33 - obesity

2nd, we must know how much our basal calories (BC), but, before that, what is basal calories?? 

Basal Calories are the calories that ur body burns daily doing an individuals normal activites. Also known as BMR (Basal Metobolic Rate) it is based on ur height, weight, age and life style  (sedetary, lightly active, moderately active, highly active). Basal calories are used to determine how many calories someone needs to consume or burn daily in order to gain, loose, or maintain their weight.

There are also have 2 ways to measure the BC :

i) using a formula (Harris Benedict Equation/Principle)


*Calculate the Basal Metabolism Rate (BMR) :

BMR calculation for male	BMR = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm)  - (6.775 x age in years)
BMR calculation for male	BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.76 x age in years)
BMR calculation for female	BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
BMR calculation for female	BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

*Applying the Harris-Benedict Principle :

Little to no  exercise	Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week)	Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week)	Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week)	Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts)	Daily calories needed = BMR x 1.9

Using the formula above, lets say a 24-year-old, 80 kg male who is 180 cm would have a BMR of 1900. If he exercised moderately, he would multiply his BMR by his activity level (1900 x 1.55) to determine daily calorie requirements, which would be 2945 kcal per day to keep his weight at 80 kg. This may seem like a high calorie intake, but his activity level requires it. This individual would exercise normally but not lose weight. The same individual without the exercise routine would only be able to consume 2273 kcal per day without gaining weight.

ii) fastest way


(40-50) x IBW = ?? kcal

3rd, when we get our daily caloried needed (kcal), we must know the proportion of nutrient that we need in our daily diet..

i) Carbohydrate : 60-75% x daily calories needed

ii) Protein : 10-15% x daily calories needed

iii) Fat : 10-25% x daily calories needed

*Vitamin C : 300-400mg/daily

*Vitamin A : 25,000-50,000 IU/daily (acts as antioxidant)

*Vitamin E : 100-400 U/daily (acts as antioxidant)

*K/Na/Cl : 45-145 meq/daily

*Ca : 60 meq/daily

*Mg : 35 meq/daily

*Phosphate : 23mmol/daily

So, in order to convert it to foods, i just know these 3 main nutrient...which are :

*4g carbohydrate = 1 kCal

*4g protein = 1 kCal

*9g fat = 1 kCal


 Okay, u can start to control ur diet by start to calculate ur daily calories needed...hehe..eat healthy, stay healthy!! 

Don't treat ur children like this!

Regards,

~Dr. Berry~