My Story

This is my journey towards living a better and healthier life. I will document and share with you all my research and knowledge in developing fitness in more practical way
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Healthy & Simple Meal

Monday, November 3, 2008

When it comes to recipes, the words healthy and simple don't always seem to go together. But preparing a nutritious meal doesn't have to be hard.

The first step is to pick a lean protein. Dieticians and nutritionists recommend getting lean protein from natural, lean sources such as skinless poultry, fish, beef or pork loins and beans. Protein is essential to keep the body fueled.

Lean chicken breasts are an excellent source of protein, and their versatility lets them match up with just about any side dish.

Tuna, and seafood in general, are also good protein sources, and they have the added benefits of omega-3 fatty acids. Research shows that omega-3s can improve heart health and reduce the risk of some kinds of cancers. In fact, the American Heart Association recommends eating fish at least two times a week as part of a healthy diet.

To make healthy cooking easier, don't be shy about using products that do part of the work for you. Using fully cooked and seasoned chicken breasts or ready to serve tuna medleys, means that the family gets a healthy and delicious meal in no time. They can be paired with your favorite simple sides, or turned into tasty wraps, salads and skillets for something the whole family will enjoy.

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Posted by Tuan Rumah at 12:30 PM 10 comments  
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Walking - Effective result

Tuesday, August 26, 2008

Walking is a low-impact exercise with numerous health benefits. Here’s how to get started.

Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. It’s one of your body’s most natural forms of exercise. It’s safe, simple, doesn’t require practice, and the health benefits are many. Here’s more about why walking is good for you, and how to get started with a walking program.

Benefits of walking
Walking for fitness can help you achieve a number of important health benefits. For example, you can:

Reduce your risk of a heart attack. Walking keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) and raising high-density lipoprotein (HDL) cholesterol (the “good” cholesterol). A regular walking program also reduces your risk of developing high blood pressure, a factor that also contributes to heart disease.

Manage your blood pressure. If you already have high blood pressure, walking may reduce it.
Reduce your risk of developing type 2 diabetes. Regular exercise reduces your risk of developing type 2 diabetes. If you’re a woman, overweight and at a high risk of diabetes, walking can improve your body’s ability to process sugar (glucose tolerance).

Manage your diabetes. If you already have type 2 diabetes, taking part in a regular walking program can improve your body’s ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.

Manage your weight. Walking burns calories, which can help you manage your weight. For example, middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.

Manage stress and boost your spirits. Going for a brisk walk is a great way to reduce stress. Regular walking also can reduce feelings of depression and anxiety.

Stay strong and active. As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.

Prepare yourself before you go walking
Take time to prepare yourself to prevent injuries, such as blisters on your feet or muscle pain.
Wear walking shoes and comfortable, protective clothingBefore you set out, be sure to select comfortable footwear. Also dress in loosefitting, comfortable clothing and in layers if you need to adjust to changing temperature. If you walk outside, choose clothes appropriate for the weather. Avoid rubberized materials, as they don’t allow perspiration to evaporate. Wear bright colors or reflective tape after dark so that motorists can see you.

Warm up
Spend about five minutes walking slowly to warm up your muscles. You can walk in place if you want. Increase your pace until you feel warm. Warming up your muscles reduces your risk of injury.

After warming up, stretch your muscles for about five minutes before walking. Include the calf stretch, quadriceps stretch, hamstring stretch, lower back flexion stretch and chest stretch.

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Posted by Tuan Rumah at 9:59 AM 7 comments  
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Tips You Need To Know Before Purchasing Fitness Equipment

Wednesday, July 23, 2008

Day-after-day many more people are beginning to take stock of their out of shape bodies. The weight loss and fitness industry has seen a big spike in the last couple of decades, chiefly attributable to the obesity epidemic that's been plaguing America for the same amount of time.

It is typically well-known that we're the fattest and most out of shape country in the world and that up to 70% of all Americans are considered to be clinically obese. A few people, perhaps you yourself, have determined to do something about this issue.

Choices Of Fitness Equipment
Along with eating healthy and drinking plenty of water, the best way to lose weight is by investing in some fitness equipment for your home, or getting a local gym membership. Fitness equipment is a great way to exercise because different machines and the like are designed to work out particular areas of your body. At the gym you might see a pull-up machine, a stationary biking machine, and a treadmill. All of these pieces of fitness equipment help you burn fat and keep it off with regular use.

If you're looking into toning up your upper body, I would suggest purchasing a pull-up machine or a set of dumbells like you've seen at the gym. Doing a set amount of pull-ups is one of the many requirements for becoming a Marine, so you can't go wrong with building muscle in that fashion (you're essentially doing the work out employed by the best of the best). Dumbells are also great because they're relatively small compared to most fitness equipment, and you can leave them sitting anywhere around your house just in case you get the urge to pump some iron.

The most basic piece of physical fitness equipment you will see in the average household is the treadmill. Treadmills are fantastic because they allow you to move about and get your pulse rate up. This is called a cardio workout and is the #1 way to lose weight and stay fit. Treadmills also have timers, speed adjusters, and a few of the more current ones will actually display what your pulse rate is as you are running on them. The best part about treadmills is that they're fantastic for the entire family. I would recommend a treadmill for any home.

All in all, there are a myriad of ways to lose weight using fitness equipment. The only downside that I can think of to investing in fitness equipment besides the cost (which you can't really complain about, since these are huge intricate machines), is finding room to fit them all in your home. A lot of fitness equipment can clutter up and this is especially bad when they're not even used anymore. It doesn't matter if it's a pull-up machine, dumbell, or treadmill - one or all will help you obtain your long desired goals of getting into shape.

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Posted by Tuan Rumah at 7:09 AM 4 comments  
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What to avoid while exercise outdoor

Monday, July 7, 2008

Being outdoors in warm weather can be exhilarating, especially if you have spent months inside because of cold weather. Summer brings many opportunities to participate in physical activities and sports, as well as the daylight hours to enjoy these pursuits. However, understanding how to safely and effectively exercise in the heat is important. Below are some things to watch out for to help you beat the heat during your workout.

What to Avoid

Don’t exercise strenuously in high temperatures over 90 degrees Fahrenheit (F) or about 32 degrees Celsius (C) or high humidity (over 75%). It is especially important not to work out strenuously when both temperature and humidity are high. Normally the body deals with high heat levels through perspiration, but when humidity levels are also high, sweat does not evaporate as quickly and body temperature can rise to dangerous levels. (The “heat index” measures a combination of heat and humidity. This index tells you how hot it “feels.”) Avoid all outdoor activities if there is a chance of thunderstorms or lightning.

Don’t participate in competitive events, such as 5K runs, during the hottest part of the day. In warmer climates, make sure you complete your runs early in the day if possible o

Don’t participate in strenuous swim workouts in heated pools during the summer. Even though you are in the water, you can still become dehydrated and overheated when swimming. For hard swim workouts, the water temperature should be 75 to 78° F ideally, and no more than 80° F (about 26.6 degrees Celsius). Make sure you drink a steady supply of liquids.

Don’t keep exercising if you feel dizzy, faint and/or nauseous. These reactions may be signs of heat exhaustion, which occurs when bodily stress from heat begins to overpower the body’s capacity to regulate its temperature. If you do not rest in the shade and drink water until you recover, you risk developing heat stroke, an even more serious condition than heat exhaustion.

Don’t exercise when the air pollution index is high. Air pollution can damage your lungs. If your area is susceptible to smog, check the air pollution index in your local paper. A health advisory is normally issued at .15 parts per million (ppm) on the pollutant standards index. If a health advisory is issued, anyone with any type of respiratory or heart disease should stay inside until the advisory is lifted.
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Posted by Tuan Rumah at 7:09 AM 0 comments  
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Healthy Low Fat Milk protect your heart

Saturday, June 28, 2008

Grabbing as little as one glass of lowfat or fat free milk could help protect your heart, according to a new study published Thursday in the American Journal of Clinical Nutrition.

Researchers found that adults who had at least one serving of low fat milk or milk products each day had 37 percent lower odds of poor kidney function linked to heart disease compared to those who drank little or no low fat milk.

To determine heart disease risk, researchers from several universities in the United States and Norway measured the kidney function of more than 5,000 older adults ages 45 to 84. They tracked eating patterns and tested albumin-to-creatinine ratio (ACR) -- a measure that when too low, can indicate poor kidney function and an extremely high risk for cardiovascular disease.

Researchers found that people who reported consuming more low fat milk and milk products had lower ACR, or healthier kidney function. In fact, low fat milk and milk products was the only food group evaluated that on its own, was significantly linked to a reduced risk for kidney dysfunction.

The study authors cited other research suggesting milk protein, vitamin D, magnesium and calcium may contribute to milk's potential heart health benefits.

An overall healthy diet, including low fat milk and milk products, whole grains, fruits and vegetables was also associated with a benefit -- 20 percent lower ACR or healthier kidney function.

Milk provides nine essential nutrients, including calcium, vitamin A, vitamin D, protein and potassium. The U.S. Dietary Guidelines for Americans recommend drinking three glasses of low fat or fat free milk each day.

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Posted by Tuan Rumah at 12:01 AM 0 comments  
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Healthy diet for your eyes

Monday, June 23, 2008

The most important foods for preventing macular degeneration are ones that are rich in the antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin, plus zinc and omega-3 fats. Here’s a rundown of top ten picks:

1. Carrots
Mom was right! Carrots are loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts.

2, 3, 4. Bell Peppers, Broccoli & Brussels Sprouts
These three Bs provide a blast of Vitamin C, another key antioxidant shown to specifically protect the eyes. Steam them, roast them, add to soups and omelets, or combine all three for a pasta primavera (lightly tossed in olive oil and garlic).

5. Ostrich
A healthy and delicious lean substitute for any red or white meat (including beef, chicken, turkey, pork, or lamb) in any of your favorite recipes. It absorbs your favorite seasonings and is loaded with protein, iron and zinc — one of the critical ingredients for maintaining healthy eyes.

6. Turkey
Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). Turkey is a great sandwich stuffer, it’s delicious in a salad, and you can easily use lean ground turkey for burgers, chili, and tacos.

7. Sweet Potatoes
Beta carotene to the rescue once again — thanks to the bright, orange flesh in these sweet special spuds.

8. Spinach
Spinach provides four eye -protecting ingredients! It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin — a matched pair of antioxidants found in high concentrations in the tissue of the macula.

9 and 10. Wild Salmon & Sardines
Yes, omega-3 fats EVEN help your eyes. Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. Wild salmon and sardines are among your best sources — aim for two to three 4-ounce portions each week.

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Posted by Tuan Rumah at 1:38 AM 0 comments  
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Secret to buring the calories

Friday, June 20, 2008

The way to shape up fast is no secret. Weight training will sculpt and build lean muscle, which (unlike fat) burns calories on its own; cardio (brisk walking, biking, jogging, etc.) will shed the fat hiding those defined muscles.

The secret is intervals. Study subjects who spent just 20 minutes mixing sprints with jogging lost three times the fat off their legs and butt in 15 weeks, compared to those who jogged steadily for 40 minutes, research from the University of New South Wales in Sydney finds. Intervals may spark fat-mobilizing hormones, and they amp your cardio capacity so your future runs will actually feel easier.

I like relaxing runs, but if you do the same slog every day, you can suffer from what's sometimes called "postman's syndrome"—named for those who do the same walk every day and yet their bodies never change. Your muscles become so efficient at a movement over time that if you do it day after day and eat the same way, you never overtax your system and burn more calories to lose weight.

The answer is to mix up your cardio either by changing your workout around or adding speedy bursts—meaning intervals. Intervals can be fun if you approach them right. Each one represents a mini goal—finish the 1-minute sprint, complete the 2-minute cooldown, and so on. I feel more pumped up doing this and never get bored.

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Posted by Tuan Rumah at 8:07 AM 0 comments  
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3 Healthy Foods

Sunday, June 15, 2008

Many of us are aware of the health benefits that certain foods, such as spinach and sweet potatoes, provide our bodies with. However, researchers are constantly studying different food products in order to find foods with the most health and nutritional value. A few surprisingly healthy foods include tea, dark chocolate, and fatty fish.

Tea is one of the most beneficial beverages available today. Many people know that tea is rich in antioxidants and is beneficial for the heart. However, there are currently other studies under investigation which speculate that tea may be beneficial in reducing chances of cancer and Alzheimer’s disease. So, the first question you may have is what kind of tea is the best and how much should I be drinking? Any tea that comes from the leaves of Camellia sinensis is healthy for your body. It can black, green or white tea. What you want to do is boil some water and make a strong cup of tea. Iced tea as well as bottled tea is not truly as rich and healthy as hot brewed tea. Iced tea is usually diluted and bottled tea loses its potency over time. So the best thing to do is to brew your own cup of strong tea.

Another surprisingly healthy food is dark chocolate. It has been said that the antioxidants found in dark chocolate may aid in reducing high blood pressure. The chocolate has to be at least seventy percent cocoa in order to qualify as a part of a healthy diet. However, it is also important to remember that dark chocolate is a dessert and it contains plenty of saturated fat and sugar, so it is important to limit yourself to just a small portion daily.

The last addition to the healthy food list is fatty fish. Trout, herring, tuna, salmon, sardines, and mackerel are all rich in omega-3 fatty acids. Omega- 3 fatty acids are known to lower cholesterol, prevent blood clots and reduce the chances of a heart attack. However, it is important not to eat these foods fried. Be sure that you grill or broil your fish in order to gain its most beneficial nutrients.

These foods are not only healthy but also delicious, so why not give them a try and feel better about your diet.

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Posted by Tuan Rumah at 4:50 AM 0 comments  
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4 Sensible Diet Tips

Friday, June 13, 2008

Take time to chew your food:
Digestion begins in the mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes. Thorough digestion is key to the absorption of nutrients and to good health! Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

Avoid stress while eating.
When we are stressed, our digestion can be compromised. Avoid eating while working, driving, or watching TV (especially disturbing programs or the news). Also avoid confrontations, serious discussions or worry during meals. If you feel stressed or upset, stop eating and relax before continuing with your meal. Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

Listen to your body:
Stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you get a more accurate read on this, as well. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

Eat early, eat often:
Remember this old saying: breakfast like a king, lunch like a prince, dinner like a pauper. Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating six small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

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Posted by Tuan Rumah at 9:21 PM 0 comments  
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Starting your own Exercise Program

Thursday, May 29, 2008

If a person with diabetes is not exercising, a good way to start is to get 10 to 15 minutes of physical activity in three sessions during the day and build up to at least 30 minutes per session per day.

Walking is certainly a great exercise and requires little equipment or preparation. To control diabetes, the ideal is to walk three to five miles, five to seven days a week. Gardening is also a great exercise because it exposes you to sunlight and fresh air. By gardening, I don't mean just the casual pulling up of weeds, but the vigorous digging, hoeing, shoveling, kneeling, squatting, and stretching involved in maintaining or starting a garden.

What about people with diabetes who have trouble walking? An upper-arm exercise program can allow a person to engage in aerobic exercise without brisk walking.

The Best Time To Exercise

Finding the right time of day is important. You need to consider your eating and medication to avoid exercise-related low blood sugars (hypoglycemia). Ideally, periodically check your blood sugar right before and after you exercise. Write down what you ate that day and what times you took your diabetes medications. If you don't take any medications, it is very unlikely that exercise will cause your blood sugars to drop too low.

When exercising, always keep a sugary substance or beverage with you in case you start to feel lightheaded. Exercise and a healthy diet can help you manage your diabetes and prevent its associated complications such as heart attack, stroke, blindness, dialysis, and limb amputation.

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Posted by Tuan Rumah at 8:07 PM 0 comments  
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Healthy Weight Loss: Shed One Pound Per Week

Wednesday, May 21, 2008

If you're working on losing weight, slow and steady wins the race. Losing about one pound, and no more than two pounds, a week is the best way to shed the weight and keep it off. A combination of a healthy diet and regular exercise is the best way to get there. Does that sound familiar?

Since one pound of body fat is equal to about 3,500 calories, you need to focus on eliminating 500 calories a day (500 calories x 7 days = 3,500 calories). Please don't think I mean you should starve yourself and skip eating. Instead do a combination of eating healthier, nutrient dense foods and exercising to burn those 500 calories per day.

Include 30 minutes of cardio, which can burn 250 calories, and for the rest, adjust your diet so you are consuming 250 fewer calories. You can do this by including whole grains instead of refined carbs, healthy sources of lean protein instead of ones high in saturated fat, and lots of fresh fruits and veggies.

Choose foods that are low in calories and high in fiber, since they'll fill you up, and give you energy to work out without feeling famished. Generally foods that are high in sugar and fat are also higher in calories, so try to limit these foods as well. If you can do this for 7 days, you'll burn one pound a week.

Fit's Tips: Losing more than two pounds a week isn't recommended since it may mean that you're losing water weight or muscle instead of fat. So stick to one to two pounds per week.

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Posted by Tuan Rumah at 7:40 PM 6 comments  
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Halle Berry post pregnancy workout

Monday, May 19, 2008

Hollywood actress Halle Berry has revealed a glamorous figure just months after giving birth to her first child. People magazine has revealed the secrets of the 41-year-old's post-pregnancy workout with trainer Ramona Braganza.

The session include three cardio segments - on the elliptical, as well as kickboxing and then a stairs or hill climb - then she also does a strength-training routine that includes abdominal work and leg exercises.

In addition to working out, Berry reportedly drinks lots of water and eats plenty of vegetables, complex carbohydrates and lean proteins. Baby Nahla Ariela Aubry was born on March 16th and is the first child of both Berry and her model boyfriend Gabriel Aubry.

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Posted by Tuan Rumah at 12:39 AM 0 comments  
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Nutrition mythbusters for better fitness and health

Friday, May 9, 2008

Myth #1: "Eating carbohydrates causes weight gain."

Fiction. Excess calories and inactivity cause weight gain – not carbohydrates. Bread and pasta have gotten a bad rap in many fad diets, but calories from carbohydrates are no more fattening than calories from other sources. The truth is carbohydrates provide our bodies with quick energy and are a vital part of a healthy diet. If your goal is losing weight, don't avoid carbohydrates. Instead, select 100 percent whole grain bread, pasta, and crackers for added fiber and health heart benefits.

Myth #2: "Dairy foods are fattening."

Fiction. An eight ounce glass of skim milk has only 80 calories and zero grams of fat. That’s less than a soda or a juice drink. Low fat and fat free milk, yogurt and cheese are just as nutritious as dairy foods made from whole milk, just lower in fat and calories. In fact, dairy is doctor recommended. Children and adults need three servings each day because of its unique combination of calcium and eight other vitamins and minerals. Additionally, research shows that dairy foods, as part of a healthy diet, may help reduce the risk of osteoporosis, high blood pressure, diabetes and obesity.

Myth #3: “Fresh fruits and vegetables are healthier than frozen or canned.”

Both. It is a fact that just-picked vegetables and fruits have more vitamins and minerals than frozen or canned if you eat them right away. However, it's fiction that frozen and canned vegetables are not healthy choices. Since lycopene, which is essential for eye health, is better absorbed in the body after it is processed, canned tomatoes, corn and carrots are sometimes better choices.

Myth #4: "Taking vitamin and mineral supplements is just as effective as maintaining a healthy diet."

Fiction. You can’t beat the vitamins and minerals that come from foods. Nature's disease fighting foods such as citrus fruits, dark green leafy vegetables, whole grain breads and low-fat milk, cheese and yogurt are packed with vitamins and minerals that can't be matched with a synthetic pill.

When it comes to nutrition myths, it’s important to remember that nutrient-rich foods, such as brightly colored fruits and vegetables, low fat milk, cheese and yogurt, lean meats and whole grains are always the best choice for a healthy diet. Forget food folklore and remember that almost any food can fit into a healthy diet as long as it’s portioned properly.

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Posted by Tuan Rumah at 8:27 AM 0 comments  
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Top 5 Super Veggies

Sunday, April 27, 2008

Five salad veggies have turned out to be antioxidant superstars. Toss a handful into any bowl and you'll instantly up your defenses against everything from wrinkles to heart disease and even help make you younger. Punch up the antioxidant power even more by seasoning some olive oil and vinegar with a few of the herbs and spices below. Health food doesn't get any easy-breezier!

5 Superstar Veggies
Red chicory

7 Stellar Seasonings
Fresh ginger

The #1 Vegetable
Of the 27 vegetables scientists studied, the almighty artichoke led the antioxidant pack. Plus it's rich in both fiber and folate, two good-for-you nutrients. Look for plump but compact globe-like artichokes with thick, green, fresh-looking scales.

The Runners-Up
Radishes, broccoli, and even luscious leeks are stocked in most supermarkets. But what's red chicory? An Italian salad favorite with an oddly appealing bitter taste. Try mixing it with romaine.

The High-Powered Herbs and Spices
Sage, rosemary, and thyme...when Simon and Garfunkel made them famous, nobody knew they had disease-fighting powers. Cumin, a spice used heavily in Indian food, is even more impressive, as is ginger. But experiment: All of these seasonings are simple ways to boost the health -- and flavor -- of any salad (soups too). Here's a get-you-started recipe.

This elegant mix is both light and filling -- perfect to serve a few friends on a sultry night.
Serves 4

10 baby artichokes, peeled and quartered
2 cups diagonally cut asparagus
1/3 cup thinly sliced radishes
3 green onions, thinly sliced
1 19-oz. can white beans, rinsed and drained
3 cloves garlic, minced
2 tsp. lemon juice
1 Tbsp. olive oil
1/4 tsp. salt
1/8 tsp. black pepper
8 large romaine leaves

1. Steam the artichokes for 8 minutes. Add the asparagus and steam about 2 minutes more, or until crisp-tender. Drain and run vegetables under cold water. Let cool.

2. Make dressing: Whisk together garlic, lemon juice, olive oil, salt, and pepper.

3. Combine radishes, onions, and beans in salad bowl with half of dressing and toss well. Gently stir in artichokes and asparagus.

4. To serve, place 2 romaine leaves each on four plates. Divide salad equally among plates and drizzle with remaining dressing.

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Posted by Tuan Rumah at 4:16 PM 0 comments  
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Healthy meal planning

Monday, April 21, 2008

You may find healthy meal planning; a real difficult job in the beginning but it is worth getting in to the habit. You will be able to save a lot of time and energy for yourself on thinking about what to cook for the day. If you plan in advance, you can easily shop ahead and save your time.

Here are some healthy meal planer tips to help you succeed in your mission and getting organized:
a) Build up store cupboard
You need to stock your store cupboard and refrigerator for items that you would require for weeks. Try to keep canned pulses, pasta, olives, dried herbs, frozen vegetables, tomato passata, spices, tuna and other fish. All these items are healthy and allow you to make quick simple meal that fits well in your weekly meal planner.
b) Collect Recipes
Collecting recipes will do a great job for you. You can get these from friends or from the internet. Try to collect some easy time saving recipes from different books and magazines. This will let you enjoy a variety of dishes on a daily basis and even maintain your health.
c) Packed lunches
It is important to include packed lunches in your plans. Try to add a list of sandwich filling to your menu. Make sue that your lunch and evening meals have different foods.
d) Vegetables
It would be wise to include a lot of vegetables at every meal. You need to cut down on servings of meal or fatty foods. These are healthy and take less time to save.
e) Use healthy cooking method
The method of healthy cooking plays an important role in your health. Opt for healthy cooking methods such as stir-frying, stewing, steaming or braising. You can even opt for over baking. All these methods are healthy and provide you good amount of nutrients.
f) Fruits
Include a good amount of fresh fruits to your meal plan. These are very necessary to provide you the amount of fibre you require on a daily basis. You would also get a good amount of vitamins and minerals this way.
g) Less sugary treats
Limit sugary treats. Try to replace honey with sugar. This will help you get in shape and keep the taste.
h) Use skim milk
Skim milk is low in fat and works towards providing the same amount of nutrients and calcium the full cream milk does.
i) Whole grains
Including whole grains are really important for a healthy diet. You can include whole wheat, brown beat, brown rice, oatmeal, whole grain barley and millet. Avoid food with refined grains such as breads, pastas and breakfast cereals.
j) Oils
Olive oil is a great option as it low in fat and cholesterol.
k) Protein
Make sure that your health diet plan includes a good amount of protein. Include a variety of poultry, beans, nuts, eggs, fish, peas and seeds.

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Posted by Tuan Rumah at 9:15 PM 0 comments  
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Vegetable diet cuts heart attack risk

Sunday, April 20, 2008

A 24-year-long American study has offered the strongest evidence yet to show that a diet vegetables, low on animal protein and moderate intake of low-fat dairy products cuts chances of heart attack in middle-aged women by nearly a quarter.

The study, which followed over 88,000 otherwise-healthy nurses, found that those who followed the Dietary Approaches to Stop Hypertension (DASH) diet —fruits, vegetables, whole grains, low-fat milk and plant-based protein — over meat had 24% less chances of suffering a heart attack and 18% less likely to have a stroke than women who consume more meat.

Full information here..

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Posted by Tuan Rumah at 4:17 AM 1 comments  
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Nutrition Month Malaysia 2008

Nutrition Month Malaysia (NMM) was initiated in 2002 and inaugurated on April 13, 2002.

The NMM project is a collaborative effort between fellow professional bodies, namely the Nutrition Society of Malaysia (NSM), Malaysian Dietitians’ Association (MDA), and the Malaysian Association for the Study of Obesity (MASO).

The project also has the support of the Ministry of Health Malaysia (MOH), particularly the Family Health Development Division.The objective of NMM is to promote greater awareness and the practice of healthy eating, in line with the Government’s healthy lifestyle programme. NMM 2008 is adopting a broad approach.

It is recognised that the awareness of consumers towards basic nutrition is generally good.The Steering Committee (SC) for NMM therefore decided to focus the educational materials towards contemporary lifestyle, fast-paced and hectic, as I had outlined in the opening paragraphs of this write-up.

The central objective of NMM 2008 is thus to promote healthy diet and nutrition as central to general wellbeing. Activities are aimed at providing useful information and practical advice in the context of contemporary lifestyle and dietary trends. Educational messages will also attempt to address prevailing public misperceptions.

More here..

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Top 10 Detox food

Saturday, April 5, 2008

As spring swings into gear, there's no better time to give your body a healthy, fresh start! Plus, if you're thinking about lowering your weight "eating clean" is a great first step. Add these 10 foods to your grocery cart and you'll get three terrific benefits:

1. Lots of super-healthy liquids to flush out the body while pouring in nutrients.

2. Fiber to keep your GI tract fit.

3. Foods that energize cleansing enzymes in the liver, your body's built-in detox center.

The top 10:

  1. Green leafy vegetables Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.

  2. Lemons You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that's easily flushed away.

  3. Watercress Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.

  4. Garlic Add it to everything -- salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out junk.

  5. Green tea This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.

  6. Broccoli sprouts Get 'em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.

  7. Sesame seeds They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that's a staple of Asian cooking.

  8. Cabbage There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Coleslaw, anyone?

  9. Psyllium A plant that's rich in soluble fiber, like oat bran, but more versatile. It mops up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon, or have psyllium-fortified Bran Buds for breakfast.

  10. Fruits, fruits, fruits They're full of almost all the good things above: vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.

Ultimate Detox Recipe:
Toss dark, leafy greens in hot, garlicky oil for a cleansing and delicious dish...

Easy Wilted Garlic-Sesame Salad
4 servings, about 65 calories each

1 tsp. olive oil
1 clove garlic, minced
1 lb. spinach, stemmed,
or 1 lb. Swiss chard, stems sliced, leaves torn
or 1 lb. mixture of spinach and watercress
Salt and freshly ground pepper to taste
1 tsp. sesame seeds for garnish

Warm oil in large skillet over medium-high heat. Add garlic and stir until lightly browned, about 45 seconds. Add greens (do in two batches, if necessary) and toss until just wilted, 2 to 4 minutes. Season to taste with salt and pepper. Sprinkle with sesame seeds.

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Posted by Tuan Rumah at 4:27 AM 1 comments  
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Fast food that is healthy

Tuesday, March 11, 2008

You know those time-crunched mornings when you're starving and an Egg McMuffin seems like the only fast-enough solution? But you know it's a 300-calorie, 12-grams-of-fat freeway to diet disaster? Turn into the McDonald's anyway (or a handy facsimile). There actually are fast-food ways to start the day that won't wreck your waistline.

These choices will tame your appetite (with extra protein), curb afternoon cravings (with a hit of fiber), and even help you concentrate (that protein-fiber combo supplies the brain with a steady stream of energy). Use this cheat sheet when you need a wakeup fast.

There are a couple of options with enough fiber and protein to fill you up and keep you going:

  • Fruit n' Yogurt Parfait with Granola
    160 calories, 2g fat (1g saturated), 5mg cholesterol, 85mg sodium, 1g fiber, 4g protein
  • Snack Size Fruit and Walnut Salad
    210 calories, 8g fat (1.5g saturated), 5mg cholesterol, 60mg sodium, 2g fiber, 4g protein

You'll find two good high-flavor choices here:

  • Spinach, Roasted Tomato, Feta, and Egg Wrap -- it's a little high in fat but compensates with lots of fiber and protein.
    240 calories, 10g fat (3.5g saturated), 140mg cholesterol, 730mg sodium, 7g fiber, 13g protein
  • A Skinny Latte and a package of SB's dried fruit and nut mix. The latte's made with nonfat milk and a shot of sugar-free syrup. (Try the caramel or hazelnut: yum!)
    Latte (12-oz. "tall"): 90 calories, 0g fat (0g saturated), 5mg cholesterol, 125mg sodium, 0g fiber, 0g protein
    Fruit/nut packet: 150 calories, 9g fat (1g saturated), 0mg cholesterol, 100mg sodium, 2g fiber, 4g protein
Dunkin' Donuts

Make this your last resort but if it's the only choice, go for:

  • Egg and Cheese English Muffin Sandwich
    280 calories, 9g fat (4.5g saturated), 140mg cholesterol, 1010mg sodium (yikes -- that's why it's your last resort), 1g fiber, 15g protein
  • If the smell of doughnuts gets to your head, order 4 Powdered Cake doughnut holes (Munchkins in DD-speak).
    260 calories, 15g fat, 7g saturated fat, 10mg cholesterol, 210mg sodium, 2g fiber, 3g protein

Burger King
Keep driving until the competition appears. BK is behind on banning risky trans fats, and we recommend avoiding it until the place smartens up.

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Posted by Tuan Rumah at 7:22 AM 0 comments  
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New mobile phone as your fitness coach

Saturday, March 8, 2008

A new mobile phone which doubles up as a fitness coach has been unveiled by Samsung.

Developed in conjunction with German sportswear giant adidas, the miCoach handset comes with a stride sensor and a heart rate monitor.

Using data from the two sensors, the device is able to create a personalised training program based on your fitness level.

The phone, which features an mp3 player and a 2 megapixel camera, also provides training tips and time updates during workouts.

The handset is the latest in a series of gadgets aimed at health conscious gadget fans, following on from the Nike+ iPod accessory, and Nintendo’s forthcoming Wii Fit computer game.

The miCoach phone is set to go on sale in the later this month.

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5 simple tips for sticking to your fitness plan

Wednesday, February 27, 2008

Are you sticking to your fitness plan?

If you are – bravo; if not, let’s do something about it.

You need some glue, something that will make you feel committed, convinced, stuck on the idea that whatever you have chosen to accomplish in 2008 will make you not only look good, but feel better inside as well.

Here are some adhesive suggestions:

1. Write a list of pros and cons. Is the intended result really worth the work or sacrifice?

2. Edit or keep your goal/resolution.

3. Make changes in your methodology. Maybe you gave yourself a goal date that’s unreasonable, or your expectations for what you could actually do to achieve that goal were too high. Amend your plan. Make it so reasonable that it seems like it’ll be a cakewalk – then, doing more is icing on the cake.

4. Enlist a friend to do it with you – optional, but very effective.

5. Just focus on the task at hand for the day at hand. Don’t think about next week, next month, what will happen if work gets busier or the kids get sick, just stay in your plan for today.

Projection is the surest way to sabotage. Stay in the moment, stay in the day, do just what is right in front of you and everything will get done.

Hope 2008 starts to feel great, if it doesn’t already.

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Posted by Tuan Rumah at 7:11 AM 1 comments  
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Chill out brother!!

Monday, February 25, 2008

Next time someone at work tells you to "chill out", you might want to seriously consider their recommendation. A study published in the European Heart Journal said that a stressful job has a direct biological impact on a person and raises their risk of heart disease.

The study followed more than 10,000 British civil servants from Whitehall over a 12-year period. People in all types of jobs from messengers to bureaucrats were questioned about how they felt about their jobs. Researchers monitored heart rate, and measured the amount of cortisol (a stress hormone) in the blood and noted individual diet, exercise, smoking and drinking habits.

It was found that people under the age of 50 who said their job was stressful had a 70% increase of developing heart disease than those who felt they had a stress-free job.

During the 12 years of following the employees, it was found that chronic work stress was associated with chronic heart disease (CHD) and was strongest among men and women under 50. Older employees of retirement age with much less job stress had less CHD than the under 50 group.

Lifestyle was also determined to be a key factor in the development of CHD. People who said they had a stressful job were less likely to eat a diet full of fruits and vegetables and exercise regularly. Drinking did not affect the development of CHD.

The research team feels confident that the findings linking job stress and CHD are accurate and hold true despite poor diet and exercise habits.

Why does the stress to CHD link hold true despite lifestyle considerations? It was found that stress upsets the part of the nervous systems that regulates the heart beat and how the heart works. Stress also disturbs the release of hormones which is why there is a high amount of cortisol found in people with stressful jobs. Cortisol increases blood pressure, blood sugar levels and suppresses the autoimmune system.

It was previously believed that people in lower paid jobs would have a higher rate of CHD due to more stress, but the findings held true across all pay grades.

This study also confirmed the fact from other studies that work related stress is associated with poor lifestyle habits such as smoking, lack of exercise and poor diet which all can affect a person's health.

A healthy diet rich in vegetables and fruit along with regular exercise will help offset the effects of work related stress.

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Posted by Tuan Rumah at 3:51 PM 0 comments  
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6 scary Celebrities diet tricks

Friday, February 22, 2008

They may say they just have good genes, but you deserve to know: Many stars are jogging their butts off, and some resort to unsafe, even illegal weight-loss practices.

  1. Abuse laxative teas
  2. Do superexpensive liquid cleanses
  3. Subsist on coffee & booze
  4. Misuse diet pills
  5. Stay locked in the gym
  6. and then lie about it
More here...

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Posted by Tuan Rumah at 10:39 PM 0 comments  
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10 practical tips for healthy life

Wednesday, February 20, 2008

1. Let it beet
It sounds bizarre, but beetroot could be a secret weapon against high blood pressure. The condition is a major cause of heart disease and stroke, but many people aren't aware they have it as it has no symptoms. Now, researchers from Barts and the London School of Medicine say drinking 500ml of beetroot juice could dramatically reduce blood pressure after just one hour. So drink up the pink stuff.

2. Think outside the box
Most of us will spend 17 years of our lives on the sofa, with seven years of that devoted to watching TV. Next time you hear yourself say, "I haven't got time to go to the gym" or you opt for ready meals because you're too busy to cook fresh food, think about switching off the box and doing something healthy instead.

3. Don't take the biscuit
It may be a good idea to steer clear of the biscuit tin before you go shopping. A team from the University of Singapore recently discovered that the smell of chocolate chip cookies could make women splurge on unnecessary clothes when they hit the shops. The smell activates the part of your brain that wants instant gratification, although that's no excuse for maxing out your credit cards.

4. Embracing good health
Giving your partner a hug doesn't just warm the heart, it can protect it too. A study by the University of North Carolina in 2005 found that hugging your other half for 20 seconds could lower blood pressure and reduce levels of the stress hormone cortisol. High levels of cortisol have been linked to heart disease and other conditions such as diabetes.

5. Pouring salt on the wound
We eat around 9.5g of salt a day, but the Government wants us to cut this to no more than 6g, as high levels of salt can push up your blood pressure, raising your risk of cardiovascular conditions. Many food labels only list salt as sodium however, but you can do a simple sum to work out their real salt content; just multiply by 2.5. So 0.8g of sodium becomes 2g of salt.

6. Sunny side up
Get outside in the sunshine for a natural boost. The sun's rays on the skin help your body produce vitamin D, which has been shown to fight heart disease, depression, osteoporosis and even some types of cancer. There's not a lot of sun around at this time of year, so make the most of it when it does appear!

7. One is the magic number
One of the largest studies into diet and cancer – the Europe-wide EPIC study – found that eating just one extra portion of fruit and vegetables a day could cut your risk of dying early from any cause by 20 per cent.

8. Holding back the years
Add 14 years to your life by following four very easy principles; don't smoke, take regular exercise, drink sensibly and eat five portions of fruit and veg a day. These simple steps can have a huge impact on your life expectancy, say scientists from Cambridge University. If you only manage one thing, give up smoking as the study found this had the biggest impact on your health.

9. A step in the right direction
Previously, experts thought taking 10,000 steps a day was enough to control your weight, but a world-wide study has just established that women up to the age of 40 and men up to 50 need 12,000 steps a day to help shift that middle jiggle. Invest in a pedometer to make sure you're hitting your target.

10. Laughter is the best medicine
Become a glass-half-full person! Studies have found that those with a positive attitude suffer less from conditions such as heart disease. Find something to laugh at every day to give your feel-good hormones a boost.

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Posted by Tuan Rumah at 12:12 AM 1 comments  
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Keep detoxing your health

Friday, February 8, 2008

Many of us can recall the morning shock when we see a haggard looking person in the mirror. The excessive eating, binge drinking and sleep deprivation has started to take its toll on us. What we need, ladies, is a good detox. A detox is basically a process by which toxins are changed into less toxic or more readily excretable substances. Be warned ladies, it takes much discipline in order to make your detox routine a successful one! Beverly dishes on what we can do to get rid of the negative effects of our holiday indulgences:

Go on a Healthy Diet

Avoid alcohol, excessive caffeine, tobacco, red meat, dairy products, and preservative foods. Instead, focus on a wholegrain diet with fresh fruit, vegetables and plenty of water. Start by increasing your daily water intake up to 2 litres a day to wash out the toxins.

To truly purify your system while restoring essential vitamins and minerals, try a regimen of fruit juices in the morning and vegetable juices in the afternoon along with your normal diet. Select foods high in water content, such as cucumber, celery, and lettuce. Grapefruits are good metabolic stimulants; grapes are high in potassium (essential in maintaining normal kidney function); and bananas and avocados digest slowly and help maintain blood sugar.

Beautify Yourself

It is true that your face is one of the first body parts to show signs of aging. You wear your hard-partying history on your face, too: an unhealthy pallor, puffiness, dark circles.

Here’s a healthy beauty secret on how you can restore your natural color: form a paste by mixing 1/2 cup plain yogurt, 2 teaspoons lemon juice and honey. Apply on clean skin and leave on for 15 minutes to allow these natural ingredients to work their magic. Yoghurt and lemon juice to work brighten the skin while honey softens and improves its appearance. Finally, rinse off with warm water.


Last but nonetheless, keep up a daily strenuous activity to get your blood pumping healthily again. If you are unfit or stressed, start with tai chi or gentle yoga and light walks each day. Increase the intensity of exercise as your fitness improves. When you first try these exercises, don’t set time limits on any one portion. Rather, focus your efforts of the breathing and heaviness that should enter your mind and body. Here’s a simple yoga routine for you to try out:

Step 1: Standing Stretch

Stand comfortably with your feet shoulder-width apart. Raise your arms above your head with hands clasped and come up onto your toes, all the while inhaling deeply. Stretch your whole body upward. Exhale and bring your arms to your sides while lowering your heels to the floor.

Step 2: Child’s Pose

This pose helps relieve stress and fatigue, calms the brain and will bring you a step closer to relaxation. Start by resting on your knees. Sink back so that your thighs and buttocks drop between your knees. Spread your knees as wide as a yoga mat, keeping your big toes touching. Bring your belly to rest between your thighs and bring your forehead towards the floor. Either stretch your arms in front of you with your palms toward the floor or bring your arms back alongside your thighs with palms facing upwards. Remain in this posture for a few minutes. Allow all of your weight to sink to the floor and continue to focus on your breath.

Step 3: Corpse Pose

The corpse pose is a resting pose, but it’s not the same as sleeping. Usually you should stay present and aware during the five to 10 minutes of this relaxation. In this case, however, you may want to settle into bed and allow the relaxation carry you into sleep. Lie on your back and let your feet fall out to either side. Let your arms drop alongside your body with palms turned upwards. Focus on the breath and allow your thoughts to drift away before they take hold. Continue to focus on the breath and allow your body to sink deeper into ease.

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Posted by Tuan Rumah at 5:43 PM 0 comments  
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Exercise... argh! No time la..

Saturday, February 2, 2008

Once you’ve got used to exercising regularly and eating well, it’s easy to slip into a comfort zone, where you don’t push yourself, do the bare minimum and let the “bad days” when you skip exercise entirely slide by. The best way I have found to deal with the bad days is to apply the football manager’s cliché of “taking one match at a time”, or, in this case, one week. By treating each week as its own individual challenge, exercise is easier to plan and focus on, and a bad day becomes part of a short-term crisis rather than an insurmountable long-term problem.


The No 1 reason I hear for not exercising. Some days simply are horrifically busy, and if you commute to work and add children to the mix, time disappears. So this is when planning is crucial. Write a weekly schedule of the xercise you need to complete and plan for it when you’re filling in your diary. Your daily commute is an option to introduce exercise. If you live close enough to work, you can cycle or walk. Try to get out for a brisk 30-minute walk at lunchtime. When done regularly, walking provides an adequate cardio workout.


It is amazing how easily people are put off by the hassle of an inconvenient location. It’s important to join one that you know you will have time to fit into your routine.


Exercise is one of the most effective ways of raising your energy levels. Increased oxygen, adrenalin and the feelgood hormone serotonin all give you a rush of energy and a feeling of wellbeing.


There is no getting out of some meetings but that doesn’t mean you have to let your healthy lifestyle fall by the wayside. When you’re out for a business lunch, for example, choose not to drink alcohol. If you feel pressure to drink, making the simple excuse that you are following a fitness regimen is an acceptable reason for not doing so.


Being highly stressed can make you feel tired and demotivated. When you know you are going through a period of high stress you should try to make sure that you fit in your routine in the morning. The rush of adrenalin and increase in oxygen will make you feel better equipped to cope with the day. When you are stressed you also need to change the way in which you exercise. High-intensity weight training can produce too great an increase in blood pressure and testosterone levels, which will have the effect of making you feel more pressure. Alter your workout to focus on moderate cardiovascular training, ideally swimming, which helps a steady blood pressure rate. You should choose resistance training programmes that allow 20+ repetitions in each set, as this will test the muscles adequately, but not provide a destructive overload.


Sore, stiff muscles often make us skip a workout, but if the pain is not a muscle injury, stiffness will reduce significantly by warming up and mobilising the body. Muscles recover effectively within 24 hours of a workout and in the majority of workouts they will have recovered within 12 hours. Try not to work the same muscles on consecutive days.


Some days are just like that. Don’t beat yourself up too much, you are going to make it up tomorrow – just make sure that you do.

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Posted by Tuan Rumah at 8:08 PM 0 comments  
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New hip exercise.. try la

About two dozen women and men, on a recent afternoon, decided to slough off winter pounds and become more in touch with their bodies. They did not use complicated exercise machines or torturous-looking Pilates devices, but something far more friendly and familiar: the hula hoop. I hate the thought of going to the gym, but pick up a hoop and it can be playtime, says Noelle Powers, 30, who is teaching the six-week course. It is a great way to burn calories and strengthen muscles, especially core muscles, and it can be very meditative.

The hula hoop, the baby boomers beloved toy, is back. Hooping classes are popping up at gyms and community centers around the United States. Hipsters tote hoops to concerts and dance clubs. And many celebrities are giving the hoop a whirl, including musician Beyonce, who reportedly uses it to maintain her famously bootylicious figure.

People didn't even imagine that you could do things like this with a hula hoop, says Rayna McInturf, founder of Hoopnotica, a California-based hooping school. Whereas advanced dancers pull off elaborate tricks such as twirling a hoop on their feet while standing on their heads most of the students in Powers first class were looking to nail down the basics and enjoy a fun workout.

Hoops for adults are wider and heavier than those for kids, which makes them easier to spin around a larger waist. And fans usually just call them hoops _ since they aren't part of the traditional Hawaiian hula dance.

In ancient times Egyptian children made games out of hoops of dried grapevines. Medieval doctors of the 1300s in England, blamed the use of hula-hoops for dislocated backs and heart attacks. The hula hoop was introduced in 1958 by the Wham-O company of California, producers of other childhood delights such as the Slip-n-Slide and the Frisbee. More than 20 million hoops were sold in the first six months of production, according to Wham-O marketing associate Martin Marechal.

The hula hoop became an iconic toy of the day and is often noted, along with flagpole-sitting and goldfish-eating, as one of the great fads of the 20th century. Sales dropped in the early 1960s, Marechal says.

Hoops grew in popularity with adults after the Colorado-based jam band The String Cheese Incident started flinging them into the crowd at concerts in the 1990s. Hoop dancing became a popular event at underground dance parties and burlesque shows, and the demand for classes grew. There was an explosion (of interest) about four years ago, says McInturf.

Several Web sites offer adult hoops and instructional DVDs for sale.

Hoop dancers have appeared in music videos _ including Justin Timberlakes What Goes Around and Beyonces Work It Out. In November, about 20 people hooped on New York rooftops as performance art, according to an article in The New Yorker.

It is a good workout, says Powers. And you just can't help but feel happy when you're in a hoop.

Hoop it up

Before you begin to hula hoop, warm up. That means a few stretches, a little jogging and some jumping jacks.

It is not easy. So, start with four five minute sessions and then work up to two ten-minute sessions.

Once you are comfortable with the hula hoop, you can try moving your arms for a more challenging workout. You can punch, swing or wave.

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Posted by Tuan Rumah at 8:00 PM 1 comments  
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