Tuesday, December 24, 2019

10 Ways to Lose Weight Without Dieting



Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived
But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle

  1. Eat Breakfast Every Day. One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
  2. Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
  3. Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
  4. Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
  5. Go for the Grain. By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
  6. Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
  7. Trim Portions. If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
  8. Add More Steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
  9. Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.
  10. Switch to Lighter Alternatives. Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.


Monday, December 23, 2019

RPH Rizq Iman



https://lh3.googleusercontent.com/0MVwRbIXWNWU5OMwsUo2pjA8JozNpCuxQ6vmlDfukjDN6Y3VZVP6GWjTwLm75IV2OG5aVrBGHymA1CFd5yRvDqX3h339LhqcDLF-Gg_8ew1UB6xIeyHWujz1CfQ9uw


PQI6004 – Aplikasi Pembangunan Dan Penilaian Kurikulum (Application Of Curriculum And Instructional Design Development And Evaluation) 
Semester I 2019/2020
Assignment 4
Curriculum & Instructional Design Project


Name: Matric No :
Ummi Kalsum binti Mohd Shukri PQI 190093
Nik Nur sadatul Mahirah binti Abdul Rahim PQI 190048
 Hanina Zulaikha binti Mohd Redzuan PQI 190139

Lecturer:
Dr. Mohd Shahril Nizam bin Shaharom
















Lesson Plan 
Date : 10/12/2019
No of students : 18 students
Time : 9.00 am – 9.20 am
Subject : Biology
Class : 4 Ambitious
Venue : Computer Lab


Topic
6.0 Cell Division
Sub-topic
6.1 Cell Division
Students’ prior knowledge
Students have learned about
(i) karyokinesis (nuclear division). 
(ii) cytokinesis (cytoplasmic division).
Learning standard
At the end of the lesson, students should be able to;

6.1.2 Describe the terms haploid, diploid, chromatin, homologous chromosomes, paternal chromosome and maternal chromosome.  
Teaching aids
PowerPoint slides, videos, Flashcard
Teaching method
Teaching, group discussion, question & answer
Learning approach
Mastery learning, Inquiry learning
Induction set
(3 minutes)
Teacher asks the students to recall the previous class by asking a few questions to the students:
   
  1. Why did cells undergo cell division?
  2. Did karyokinesis and cytokinesis involve in cell division?

Students should answer as per below;

  1. - To produce new cells and replace damaged or dead  
   cells.
- To increases number of cells for growth.

  1. Yes

Expand Phase
(15 minutes)
Teacher inform the students on the learning standard which is : 

Students should be able to describe the terms haploid, diploid, chromatin, homologous chromosomes, paternal chromosome and maternal chromosome.


Activity 1 (3 minutes)

Teacher plays an animation video which related with the terms.
  1. haploid 
  2. diploid 
  3. chromatin
  4. homologous chromosomes
  5. paternal chromosome
  6. maternal chromosome.
The aim of this session to ensure students will get familiar with the terms.
Video link : https://drive.google.com/file/d/1ZLFpcV7dwNljjHgmNlJ7po-GR70d7dbi/view?usp=sharing

Activity 2 (12 minutes)

Step 1 : Each student will be given a card which stated number and 
              term that has been introduced.

https://lh3.googleusercontent.com/ZgZPz-HNGDxRDTZoS4i0r0k1VNxM6CQtI3ssZJ2sCt8mTuqBceM3py-m256NW4FV52LaJOsmlbo7KEejFuhIdXLwMh7EBVunQGBvbLcFP9BkiYuItnGs_EEv4uSI-w

Step 2 : Students need to form an expert group based on the  
              number stated in the card. 
Step 3 : In the group, students need to discuss and find out 
              information through text book chapter or online 
              resources. The point of information as following below;
                    - Definition of the term
                    - Characteristic of the term
                    - Draw the structure or illustration (if possible)
Step 4 : Each expert group need to present all the information that       
              has been discussed without mentioned the exact term. The 
              other groups need to identify and guess the term which 
              related with the information given. 
Step 5 : Teacher will assess student from their discussion and short 
              presentation.
Termination Phase
(2 minutes)
Teacher will ask students to recall on what they have learned today by asking some questions:

  1. In which type of process in cell division will produce a haploid      cell?
  2. Is zygote a haploid or diploid cell?
  3. Chromosome consist of condensed chromatin. True or false?
  4. What is the difference between homologous chromosomes and sister chromatids?
  5. Fill in the blank.
___________is the chromosome of a homologous pair that is inherited from the father. 

      f)  Fill in the blank.
           In humans, __________ will always have an X chromosome 
           as sex chromosome in normal circumstances.
           
Students will recall what they have learned today by answering questions from the teacher. Students’ answers should be as follows:

  1. Meiosis II
  2. Diploid cell
  3. True- Chromatin is a mass of genetic material composed of DNA and proteins that condense to form chromosomes during eukaryotic cell division. Chromatin is located in the nucleus of our cells
  4. Homologous chromosomes are 2 physically different chromosomes that have the same genes but different alleles for a particular gene. Sister chromatids are 2 copies of a single chromosome and hence are genetically identical.
  5. Parental chromosome 
  6. Maternal chromosome

Teacher will give homework regarding to the subtopic. Students need to answer the question and make it as a note for this subtopic. 
Learning skill
Teamwork, curiosity, communication skills, problem solving, leadership

           Achieved               Not achievedhttps://docs.google.com/drawings/u/0/d/sbDiQaVTBBGyQEyN0yhQ3Sg/image?w=32&h=18&rev=1&ac=1&parent=1gKHrp3Eb6oFFTTYX0PIuKjUj1y5WvyMxhttps://docs.google.com/drawings/u/0/d/sEW_gZbQA_uAu5qgae8B89Q/image?w=32&h=18&rev=1&ac=1&parent=1gKHrp3Eb6oFFTTYX0PIuKjUj1y5WvyMx
Moral value
Appreciate God’s creation


Evaluation: Q&A session, Quiz, Presentation from activity 2

Reflection: _______________________________________________________________________________________________________________________________________________________

10 Ways to Lose Weight Without Dieting

Sure, you can lose  weight  quickly. There are plenty of  fad diets  that work to shed pounds rapidly -- while leaving you feeling  hung...