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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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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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Posted by Tuan Rumah at 4:08 AM 0 comments  
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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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