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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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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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