Diet for Fitness & Health

Healthy & Simple Meal

2008-11-03T12:30:00.000-08:00

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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Walking - Effective result

2008-08-26T09:59:00.000-07:00

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.

Stretch
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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Tips You Need To Know Before Purchasing Fitness Equipment

2008-07-23T07:09:00.000-07:00

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.

Treadmills
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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What to avoid while exercise outdoor

2008-07-07T07:09:00.001-07:00

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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Healthy Low Fat Milk protect your heart

2008-06-28T00:01:00.000-07:00

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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Healthy diet for your eyes

2008-06-23T01:38:00.000-07:00

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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Secret to buring the calories

2008-06-20T08:07:00.000-07:00

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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3 Healthy Foods

2008-06-15T04:50:00.000-07:00

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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4 Sensible Diet Tips

2008-06-13T21:21:00.000-07:00

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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Starting your own Exercise Program

2008-05-29T20:07:00.000-07:00

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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Healthy Weight Loss: Shed One Pound Per Week

2008-05-21T19:40:00.000-07:00

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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Halle Berry post pregnancy workout

2008-05-19T00:39:00.000-07:00

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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Nutrition mythbusters for better fitness and health

2008-05-09T08:27:00.000-07:00

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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Top 5 Super Veggies

2008-04-27T16:16:00.000-07:00

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
Artichokes
Radishes
Broccoli
Red chicory
Leeks

7 Stellar Seasonings
Sage
Rosemary
Marjoram
Thyme
Tarragon
Cumin
Fresh ginger
Garlic

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.

COOL-BEANS ARTICHOKE SALAD
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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Healthy meal planning

2008-04-21T21:15:00.000-07:00

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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Vegetable diet cuts heart attack risk

2008-04-20T04:17:00.000-07:00

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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Nutrition Month Malaysia 2008

2008-04-20T04:08:00.000-07:00

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

2008-04-05T04:27:00.000-07:00

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:

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

2008-03-11T07:22:00.000-07:00

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.

McDonald's
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

Starbucks
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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New mobile phone as your fitness coach

2008-03-08T00:03:00.000-08:00

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

2008-02-27T07:11:00.000-08:00

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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Chill out brother!!

2008-02-25T15:51:00.000-08:00

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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6 scary Celebrities diet tricks

2008-02-22T22:39:00.000-08:00

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.

Abuse laxative teas
Do superexpensive liquid cleanses
Subsist on coffee & booze
Misuse diet pills
Stay locked in the gym
and then lie about it

More here...

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10 practical tips for healthy life

2008-02-20T00:12:00.000-08:00

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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Keep detoxing your health

2008-02-08T17:43:00.000-08:00

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.

Exercise

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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Exercise... argh! No time la..

2008-02-02T20:08:00.000-08:00

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.

LACK OF TIME

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.

CAN’T GET TO THE GYM

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.

LACK OF ENERGY

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.

UNAVOIDABLE LUNCH MEETING

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.

HIGH STRESS AT WORK

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.

STIFF FROM LAST WORKOUT

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.

JUST DON’T FEEL LIKE IT TODAY

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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New hip exercise.. try la

2008-02-02T20:00:00.000-08:00

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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Food for better workout

2007-11-12T22:24:00.000-08:00

As you all know, going to gym has became one of my daily routine. I am not only go for treadmill and weight lifting, I also go for the classes such as yoga, body pump etc.. I found this useful article for food that help you while you're working out..

A Solid Aerobics Session: 30–60 Minutes

Before

"A small liquid snack 5 minutes before a run, step session, or power yoga class turns into fuel almost immediately," says Somer. Let these rules be your guide:• Keep it light (under 200 calories) for faster digestion.• The less time you have to eat before exercising, the less you should eat. You don't want stuff sloshing about in your tummy as you move.• Skip juice blends or energy drinks that list high-fructose corn syrup or glucose gels on the label. Both heavy-hitter sweeteners can make blood sugar levels plummet midworkout.

A few 200-calorie-and-under suggestions:• A blend-it-yourself 8-ounce smoothie made with fruit and low-fat yogurt, or one of Dannon's Light & Fit ready-to-drink fruit smoothies • Carnation No Sugar Added Instant Breakfast drink made with a cup of skim milk or light soymilk • A 6-ounce glass of OJ and two graham crackers

After

To rehydrate and keep your blood sugar stable, have some water and one of these snacks:• A low-fat granola or energy bar • A cup of low-sodium chicken noodle soup • A piece of fruit or a small bunch of grapes

Hit-the-Wall Aerobics: 60 Minutes or More

Before

You want a snack that keeps muscles supplied with a steady flow of glucose. "Just as a car sputters to a stop when it runs out of gas, you 'hit the wall' or 'bonk' if your glucose supplies are drained. Once that happens, no snack will fuel you fast enough to finish the workout," warns Somer.

Before you go all out, have these:

• Water to ward off dehydration, especially in hot weather. • Carbs that are high quality and easy to digest -- they’ll leave your GI tract quickly and supply enough glucose to fuel a long workout.
• Protein from yogurt, milk, soymilk, or nuts to offset a rapid drop in blood sugar from eating those carbs.
• Foods that are light (again, 200 calories) and low fat, to avoid digestive problems. If your energy dips or your legs become shaky, eat more the next time, until you hit on the right amount.

Good carb/protein combos:
• Half of a 4-ounce whole-wheat bagel with 1 tablespoon low-fat cream cheese • One small slice of last night's vegetarian pizza or two-thirds cup of leftover spaghetti with marinara sauce
• One stick of low-fat string cheese, one medium pear, and three whole-grain crackers

After

Recover with more water and a 100-calorie, all-carb snack like these:
• 50 pretzel sticks
• Half a cup Breyer's Double Churn Fat-Free Caramel Swirl ice cream
• Half a baked potato topped with 2 tablespoons of salsa

Up to 60 Minutes of Gentle Yoga, Stretching, or Tai Chi
Before
A preworkout snack isn't essential for low-sweat activities -- say, an hour of yin yoga or a stretch class. But if you're hungry, try a banana for potassium and two graham crackers for carbs. Wash it down with some water.

After

All you need is more water.

Semitough Strength Training: 30–45 Minutes

Before

Carbs with a dash of protein is your fuel of choice. Only serious body builders and weight lifters who pump for more than 45 minutes at least 3 days a week need extra protein -- "most people get plenty," says Somer.If you're borderline hard core, try these 200- to 250-calorie protein-laced snacks:
• Half a turkey sandwich on whole-grain bread and a piece of fruit
• One handful of trail mix (nuts, dried fruit, and seeds)
• Three whole-grain crackers with 1 tablespoon of peanut butter and 6-ounces of V8 juice
After
Rehydrate with water, and have the other half of that turkey sandwich -- the protein helps repair and build your muscles.

For the average gym rat who does 30 minutes of weight training two or three times a week, just have a high-carb snack 10 minutes or so before you start. Here are some good options:
• Plain, nonfat yogurt mixed with berries or applesauce
• One tablespoon of nut butter (peanut, almond, or cashew) and one half of a sliced banana on a 10-inch whole-wheat tortilla, all rolled up, burrito-style
• One small (2-ounce) carrot-raisin muffin and a 6-ounce glass of OJ

An All-Day Hike, Cross-Country Ski or Snowshoe Trek BeforeTo build your glycogen stores, plan ahead:
• For a day or two prior to your outing, eat high-carb meals of whole-wheat pasta or brown rice dishes.
• Drink ample fluids, too -- at least 10 cups a day. Before setting out, have a substantial high-carb meal of pancakes or waffles with fruit.
• In addition to lunch, pack a couple of energy bars or some dried fruit-and-nut mix to nibble every 2 hours.
• Regularly sip water or sports drinks; don't wait until you get thirsty.

After

Soak in the hot tub! And keep drinking water. Have a high-carb snack, such as popcorn, pretzels, a muffin, or hot cocoa and a graham cracker.

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Can I spot reduce?

2007-11-03T05:35:00.000-07:00

People have problem areas. Even people, who have achieved their ideal body weight, will still have problem areas. It could be the love handles, the flabby arms, the sagging skin or the hips.

Then you will find the market offering all sorts of products, from creams and applications to get rid of the fats to gadgets and machines to tone the arms, thighs or the abs.

However, there is one reality check you have to make. You cannot spot reduce. The attempt to do so is not going to work and it will not be for your good.

Why Can’t I Spot Reduce?

The market misinforms the public of the benefits that can be expected from their so-called revolutionary products when in fact there really are no revolutionary results to look forward to.

1. Healthy Diet Is Important

Diet is an important element to get rid of the undesirable body fats. The foods that you eat have calories and cholesterols that get stored in your body, probably amassing on those problem areas of yours. The diet is the main culprit for presence of fats.

So no matter how much you depend on those gadgets in the market, it will remain defenseless if you keep indulging in sweets, fatty foods or junk foods.

2. Spot Reduction Is a Mere Myth

It is not healthy to believe what those people say about the productivity of spot reduction efforts. The products you see on the market require nothing but merely attach or apply them on the problem areas. What about your other body parts? What about the other requirements of the body?

In any healthy endeavors, you must be on the top of your physiology. You should know what it takes to achieve a goal. For example, if you want six-packs in your stomach, you have to know what it takes to get them.

Some people out there would claim that if you want to improve the look of your stomach, you simply have to concentrate on abdominal exercises or use the gadgets that will do the exercise for you. Again, you cannot spot reduce. You cannot achieve the goal with simply doing that one abdominal exercise.

The fat can not just come off on its own by just using a gadget. Genetics has to do with it. Diet has to do with it. Lifestyle has to do with it.

The truth is, before you can even aim for the six-packs on the stomach, you will have to take away the fats first.

So doing 500 crunches a day will only exhaust you but it will not get rid of those fats. Your body will not burn the fats stored in that spot you are targeting. Actual workouts can actually address this. With this, the fats are burned one at a time, and not just in one area. It has a more integrated system of reducing the fats in the body.

Then you will also have to gain body mass. At this point, the only way you can only get rid of the fats and get some body mass is to have a healthy diet and do cardio exercises.

Only after surpassing the diet and cardio requirements can you focus on the abdominal exercises. This is the only proper time to really focus on working out for the six-packs.

3. There Are No Shortcuts

Miracle diets, pills and potions are mere shortcuts that will lead you to a dead end. If a healthy body is aimed, you have to work for it. You have to earn it.

We truly are living in a fast world with the advancement of technology, but your body still is very much natural. Thus you will still have to be grounded to what is naturally required by the body, healthy diet, regular exercise and considerable amount of time to develop that desirable state.

4. Health and Fitness Require Commitment

Your dedication to the health of your body is a lifelong commitment. Even if you achieved a good body now, it will not remain so forever if you abuse on your diet and lifestyle. It needs to be loved and taken care of, regularly.

That is why if you will depend on the spot reduction claims, it will really bring you nowhere. You can only hope, but you cannot expect. So if you aim for the healthy body; get an exercise program for your self and make some changes in your diet. Give your self a holistic development. Improve not only the body, but your outlook in life as well.

Do It the Proper Way

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How sweet potatoes help in your diet?

2007-11-01T09:03:00.000-07:00

By including sweet potatoes in the diet will help us to cope with the fatigue and to balance the nutrition levels required for an extensive workout regime. The following points will explain how.

Sweet potatoes contain plant compounds that prevent cell damage that is caused due to excessive physical activity or in the course of everyday living.
Sweet potatoes are rich in vitamin E and control the cholesterol levels. They clear the way for arteries and ensure regular flow of blood into the heart.
Sweet potatoes are rich in potassium as well, and help in achieving effective fitness levels. For example, it helps in muscle contraction, nerve transmission, strengthening of bones, balancing water contents in the body, and controlling blood pressure levels.
Sweet potatoes contain about four grams of fiber which complete about ten percent of our daily health needs.
Sweet potatoes also have great quantities of copper that help in the production of connective tissues that include collagen, which is necessary for keeping the muscles strong and the skin firm.
Sweet potatoes make breathing easy. This is due to quercetin; a component that prevents allergies like hay fever and asthma.

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My Top 3 Healthy Bread

2007-10-29T08:09:00.000-07:00

I found these excellence list of healthy bread at All Woman Talk. There are actually 10 kind of bread recommended but I shortlisted into 3 only because some of them are not available here.

Healthy breads #3
Oat bread
Oats contain flavonoids, which are powerful antioxidants that help protect cells from the process of oxidation. That’s why oatmeal is touted as part of a healthy breakfast, but now you can opt to enjoy oat bread instead.

Calories: 110 per slice
Ingredients to look for: wholemeal flour, oatmeal, milk, water, olive oil, molasses, yeast

Healthy breads #2
100% whole wheat
When you see the word “wheat” without the word “whole,” put the bread down and step away from it. Wheat bread can be made using both whole wheat and white flour, and the bread could even be made with enriched flour, which isn’t good for you at all.

Calories: 100 per slice
Ingredients to look for: Whole wheat flour, water, flax, honey, yeast, salt

Healthy breads #1
100% whole grain
If the packaging has “100% whole grain” on it, you can be certain that the whole-grain flour will list before refined flour on the ingredient list (although you should probably avoid “refined” or “enriched” ingredients altogether -- see end of article). When buying whole-grain bread, however, keep an eye out for sodium – many whole grain breads tend to be high in it.

Another great thing about whole grain breads is that they tend to have a lower GI, or glycemic index, which means that they can help control your appetite and your blood glucose and cholesterol levels, and lower your risk of getting heart disease and type-2 diabetes.

Calories: 90 per slice
Ingredients to look for: whole grains, whole wheat flour, water, sea salt, dry yeast, vegetable oil

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Apple can keep down your calorie

2007-10-24T19:44:00.000-07:00

The next diet craze may be the apple diet. A new study shows an apple a day keeps the calories at bay. People who ate an apple about 15 minutes before lunch consumed almost 190 fewer calories than when they didn't have the apple.

They had 59 normal-weight men and women come to the lab for five weeks to eat breakfast and lunch. Before lunch, the participants were given either nothing, 1½ medium peeled, cut-up apples (about 125 calories), or a similar caloric amount of applesauce, apple juice with added fiber or apple juice without fiber. About 15 minutes later, participants were served an entree of cheese tortellini and tomato sauce.

Participants who had the raw apple consumed 187 fewer calories than at the meals when they had applesauce, juice or nothing.

Source: USA Today

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Work your mind first, then your body

2007-10-22T20:05:00.000-07:00

Fitness isn’t just physical: Change your thoughts, and you change your world. -Norman Vincent Peale

Of course we can all agree that gaining and losing weight, exercise, diet, strength, and flexibility are all a part of fitness. But what about body image, self-esteem, aging, relationships, success, and happiness? They are all related, all connected, and fitness in all areas is important if you want true and total fitness.

But you may say, “I just want to lose 20 lbs, if I do I will feel better about myself and I will be happy.” Maybe in the short term, but honestly, if we don’t address our mental and emotional fitness (and we can do it while working on the physical), there is very little chance of:

a) keeping the weight off,

b) feeling good about yourself, and

c) improving every other area of your life.

Let’s not waste time on changing our bodies when they will only change back if we don’t change our minds, too. Let’s work "out" and work "in" at the same time. Changing your mind – and you must, because if you have been trying to lose weight, but cannot, there is something inside of you that is disallowing it.

You can change this pattern, improve your self-esteem, increase your joy, and change your body for good by focusing on changing your mind, too. This is training for life.

Work-ins will recondition your mind, improve your attitude, change your perception and stimulate motivation at the same time you are conditioning your body for weight loss, shaping, strength and endurance.

If you repeat a positive statement over and over to yourself – like a mantra, your mind will change, the same way your body does, even if you don’t believe it. Like lifting a weight over an over, your muscle changes – even if you don’t believe it.

Try it – what have you got to lose? Say, “I am ready for my body to be healthier, leaner, and stronger. I love it already."Say it over and over while you are walking or running or doing any exercise.

Pick a statement that works for you – something positive and in the present tense.

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Breast Cancer Awareness Month

2007-10-19T08:21:00.000-07:00

I'm joining this month awareness about breast cancer. Please note that man is also exposed to this disease. Don't take for granted. 1 every 100 cases of breast cancer is man.

The symptoms, diagnosis and treatment are all very similar to women with breast cancer. Some treatments can affect men's fertility and sex life. Most cases are diagnosed in men between the ages of 60 and 70.

How you can help raise awareness on breast cancer:-

1. Spread the word. Announce the event on your blog. You could write a blog post (like this), or a little note about it. Whatever you choose to do, just go ahead and tell your readers about it.

2. Go pink. Modify your theme if you know how to, or get yourself a pretty pink theme. If you run a website, turn your website pink. But if you don’t like pink, you could still participate by putting up a badge on your sidebar.

3. Design badges and banners. Design a couple of “Pink for October” badges or banners for other participants to use (for free) and to publicize the event. Some of the existing badges and banners can be downloaded from the Official Pink for October Site.

4. Design blog themes. There are a lot of bloggers (me included) who can’t even do simple designing, so if you are good at it, perhaps you could design and release a few pink themes? So, I am hoping that whoever happens to read my post, please do something to spread the awareness. It only takes a moment of our time.

If you like to take part in this awareness, you can copy paste the whole thing and come up with 5 tips to avoid breast cancer. Feel free to save or copy the Pink Penguin to your post.

Here's some interesting posts about Breast Cancer Awareness month:

Eat fruit - limit intake of animal fats from Emila Yusof
Maintain a positive mental attitude from Mariuca
Pink theme from Crystal

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25 Healthy habits for fitness

2007-10-18T19:46:00.001-07:00

1. Drink at least 30 oz of Water every day
Water is the elixir of life. Too many of us walk around de-hydrated and over the long-term this can hurt our vitality. Make it a habit to drink at least 30 oz of water every day.

2. Scrub your Skin
After a shower, take a wash cloth and literally scrub your body from head to toes. This removes dead skin cells and enables the skin to excrete toxins and “breathe” easier. Plus, you will look fantastic the next day. I highly recommend 1) scrubbing outside of the shower and 2) performing this routine 2x a week.

3. Wear comfortable Shoes
The feet are the workhorse of the body, and it is critical for our long-term health to take good care of them. ALWAYS wearing comfortable shoes is a great way to do this.

4. Sleep in the Dark
Light interferes with sleep, at least partly because it inhibits melatonin secretion and thus resets the biological clock. For this reason, it is very important to keep your bedroom as dark as possible to ensure full cycles of sleep. (if your room is not pitch black, I suggest using a sleeping mask)!

5. Eat Organic Foods whenever possible
Organic foods have less (if any) chemicals and pesticides than non-organic fare. The fewer chemicals you ingest, the more vital you will be!

6. Go to a Comedy Club once a Month
Falling on the floor laughing is one of the best things you can do to increase vitality in your life. Laughing boosts immunity, strengthens the heart, and improves lung function among a myriad of other benefits.

7. Use Hot Water Bottle
Placing a hot water bottle on the stomach (or lower back) at the end of the day does wonders for your “core”. The sensation of hot water aids digestion, calms the muscles, and provides an overall sense of relaxation. Use a hot water bottle when tension has taken hold of you.

8. Get Acupuncture
Acupuncture as one of the best preventative measures for long-term health. Acupuncture can leave you feeling renewed and in touch with you “chi” of life force. Once a month is a wonderful idea!

9. Take Naps!
Taking periodic naps increases vitality and provides deep relaxation when the body needs it.

10. Eat Bigger Meal in the Middle of the Day
A great way to pamper your body is to get in the habit of eating your bigger meal in the middle of the day. Your digestion is much more active during the day. At night, the body naturally begins to slow down and it is harder to digest.

11. Use a Tongue Scraper
Scraping the tongue of unwanted bacteria is a great way to increase vitality. In the ancient Chinese philosophy of acupuncture, the appearance of the tongue is very telling of the overall health of the body. Scraping every day can make food taste better and even help prevent certain types of illness.

12. Get Frequent Massages
Massage stimulates increased blood flow to the muscles and tendons, and also generates a sense of deep relaxation. Plus, it feels so good! There is no better way to pamper yourself than to get frequent massages.

13. Give Frequent Massages
Giving a massage generates the same benefits for the person you are massaging, and providing this type of enjoyment for another person is a terrific way to feed the soul.

14. Stretch
Regular stretching improves blood circulation and increases energy levels! Proper stretching is like giving the muscles, tendons and joints a great big hug and is a wonderful preventative measure to take!

15. Eat Spicy foods
Integrating a diverse range of foods, and trying new ones, can stretch your internal bandwidth of acceptance and is a fantastic way increase vitality in your life.

16. Take a Fish oil Supplement every day
Taking a high quality fish oil supplement every day is crucial for long-term health. This supplement provides you with much needed omega-3 fatty acids and is especially high in the hard-to-get DHA compound. Fish oils are wonderful for the health of the heart!

17. Sing in your Car
Too many of us hoard our feelings deep within us, and this is not great over the long haul. Singing out loud elicits a wide range of emotions (depending on the type of music you are listening), and is an excellent way to increase vitality!

18. Get a Water Filter for your Shower
Filtering the water that comes from your shower lessens the amount of chemicals your skin comes in contact with. Over the long-term, this is excellent practice to increase vibrance (remember, the skin is the body’s largest organ and we HAVE to take good care of it).

19. Eat more leafy green Vegetables
The healthiest foods on the planet for long-term health: Kale (leafy green). These vegetables contain the lifeblood of the planet, chlorophyll, and are so good for you that it would take two full pages to list their benefits.

20. Purposefully deal with Stress
Stress is the silent killer among mankind, and causes tremendous (and often unseen) inflammation in the body. To create a sense of vibrance in your life, it is necessary to implement habits that deal with stress. Breathing and meditation are wonderful practices for this.

21. Get a Pet or Plants
Having a pet can bring you unbound joy. If you can not have a pet, buying a few plants can serve the purpose. The point is, having other life around you creates vitality. YES, for those of you with kids, this is even better

22. Listen to Relaxing Music before you go to Bed
Making a habit of listening to relaxing music at the end of the day is great practice for long-term health. Light some candles and incense and really relax before you go to bed!

23. Plan a Vacation!
Nothing is better than planning a really great vacation, and consistently having things to look forward to is a great way to insure vivacity over the long haul.

24. Schedule Periodic Meals with Old Friends
In today’s super busy world, it is harder and harder to make the time for old friends. Making a conscious effort to get together with old buddies is excellent practice for maintaining a fertile mindset.

25. Implement 20 minutes of Aerobic Workout 4 times a week
Getting a sufficient “cardio” workout increases the body’s ability to get oxygen to the cells efficiently; this lowers blood pressure, reduce cholesterol and decrease body fat. These are absolute necessities for vitality.

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Eat right on the road

2007-10-18T17:58:00.000-07:00

For people who always on the road, their diets are normally all over the place. They eat late, escape breakfast, eat junk food etc. You name it, they done it all! I know because I use to do that too.. I was the internal auditor who has to do verification audit on the branches nationwide..

What is the solution? A low card diet. These foods you can choose most of the time. What are they?

Beef, poultry, seafood, vegetables (except potato), fruit, nuts, eggs, cheese, milk, plain yogurt, water, low-carb protein bars and shakes, unsweetened coffee and tea, diet soda

You need to eat high-carb foods in moderation which are:

Bread, rice, pasta, hot and cold cereals, potatoes, chips,pretzels, sweetened yogurt, cookies, cake, pastries, candy, granola, sugar, sweetened beverages..

Get the idea now? Why not try it today..

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Diet for fitness & health - 18 October 2007

2007-10-18T13:04:00.000-07:00

Welcome to the October 18, 2007 edition of Diet for fitness & health. I received an overwhelming responses from all the bloggers from blog carnival. I had to close the entry earlier than I planned. There are a total of 31 entries received on Diet for Fitness & Health inaugural blog carnival posting. It is such an honor, thank you guys!! so, Ladies & Gentlemen, I present you...

1. Michael@TSM presents Fall TSM Travel Writing Contest: Win $125! posted at Traveling Stories Magazine.

2. Aparna presents Beauty and Personality Grooming: Yogic diet posted at Beauty & Personality Grooming, saying, "Are you what you eat…. or is it the other way round?

3. FruitfulTime presents Mens sana in corpore sano (A healthy mind in a healthy body) - Part 1 posted at FruitfulTime Blog, saying, "So you want to live a long healthy life and make your life fruitful? To do this, you first need to get the basics down so that you have a solid foundation on which to build your life."

4. FruitfulTime presents Mens sana in corpore sano (A healthy mind in a healthy body) - Part 2 posted at FruitfulTime Blog, saying, "A healthy mind allows a person to: * Feel alert and lucid. * Concentrate and focus on a task. * Relax and meditate. * Learn new things. * Solve simple and complex problems. * Keep calm and objective in a stressful situation. * Feel happy. * Empathize, and feel all the emotions that make us human."

5. Andrew Edgington presents Bananas And Bodybuilding posted at Mick.

6. The Career Counselor presents The Healthiest Habits for Office and Seasonal Snacking posted at ask the CareerCounselor.

7. Liz Smith presents The Stink on Anti-perspirants and Breast Cancer posted at Practical Living Blog, saying, "Is there a risk to smelling good while we work out?"

8. Rahul Bhambhani presents 7 Tips to Get More Out of your Workout » Take-20.com posted at Personal Development Advice, Tools to Improve the Quality of your Life, saying, "7 Tips to optimize your daily workout."

9. blabl presents reneegetsfit.com // Health & Fitness Blog: Goody2Chews posted at reneegetsfit.com // Health & Fitness Blog.

10. Stanimir Sotirov presents Aerobic and Anaerobic-Whats the difference ? posted at All About Your Body And Spirit, saying, "Find out the difference between aerobic and anaerobic workout and how to use them in combination"

11. Stanimir Sotirov presents List of 10 foods you should avoid! posted at All About Your Body And Spirit, saying, "High fat,high glycemic index-not for you!"

12. Stanimir Sotirov presents Fitness:How long should i rest between my stes? posted at All About Your Body And Spirit, saying, "Bodybuilding or Power lifting?Just tell me how much you rest and i`ll know!"

13. Stanimir Sotirov presents Fitness:Drinking Raw Eggs posted at All About Your Body And Spirit, saying, "Drinking raw eggs is a old school method for gaining muscle and strength,find out why it should remain in the past!"

14. eric hebert presents 66 Tips To Relieve College Stress - College Degree.com posted at college degree.

15. Silicon Valley Blogger presents 12 Cheap Ways To Keep Fit And Stay Healthy posted at The Digerati Life, saying, "Thanks!"

16. Stanimir Sotirov presents What is "Glycemic Index"? posted at All About Your Body And Spirit, saying, "In many diets you are advised to be careful about the "glycemic index" of the foods you eat.Wanna now why?"

17. Anmol Mehta presents Healthy Weight Loss Via Yoga, Breathing & Meditation Program- Online Course #104 posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, "Healthy and Safe Weight Loss program that is free and online. The fat burning program uses yoga, breathing exercises and visualization meditation to help you lose weight, get fit and be healthy."

18. mike smith presents Diet, day 42: A wish is just a want without the effort posted at Fatboy's quest:.

19. A presents Diet For Diabetes - A Smart Dietary Choice To Control Rapid Diabetes Development posted at Weightloss Diet Watch.

20. MT presents How To Keep Heart Healthy? MT Herald Dot Com posted at MT Herald Dot Com.

21. pnreddy presents Maintaining Physical Fitness For Overall Wellness And Balanced Living! posted at Fitness Health Zone.com.

22. Stanimir Sotirov presents Juicy Power:How to fight sleeping disorder posted at All About Your Body And Spirit, saying, "A list of 3 recipes for vegetable juices that will help in the war against sleeping disorder"

23. Liz Smith presents The Metabolic Slump posted at Practical Living Blog, saying, "What to do when your metabolism heads downhill..."

24. Doris Chua presents The Wonders of Chlorophyll posted at Doris Chua: Organics & Your Health.

25. Conan Stevens presents Gain Muscle And Lose Fat - How To posted at Conan Stevens Online.

26. pnreddy presents Diabetes Diet Plan To Control Your Blood Glucose Levels! posted at Health Watch Center.

27. pnreddy presents Control Your Anger with Physical Fitness posted at Self Help Zone.

28. pnreddy presents How Important A Health Vitamin For Your Healthy Life? posted at Alternative Medicine Zone.

29. pnreddy presents PCOS Diet - A Best Way To Reduce Your Insulin Levels! posted at Womens Health Zone.

30. pnreddy presents Add Negative Calorie Foods As Part Of Your Diet For Weight Loss! posted at Fitness Health Zone.com.

31. pnreddy presents Healthy Hair Diet To Give Strength And Luster To Your Hair! posted at Skin Care Beauty Zone.

That concludes this edition. Submit your blog article to the next edition of Diet for fitness & health using our carnival submission form. Past posts and future hosts can be found on our blog carnival index page.

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Simple Healthy Diet for Fitness

2007-10-16T09:42:00.000-07:00

Here are some generic menus to help you on your way. Packed full of Fitness Foods, they will help you to build muscle, lose weight and generally feel better. There is an old saying "eat breakfast as a nobleman, lunch as a king and dinner as a pauper", this mindset describes the amount of food you should be eating at each meal, and is certainly evident here.

Breakfast
- Oats with milk, topped with raspberries, a glass of prune juice
- Peanut butter on toasted bread, a glass of orange juice, a glass of milk
- 3 Egg omelet with spinach and ham, a glass of prune juice
- Oats with honey and milk, a banana, a glass of orange juice

Lunch
- 3 Egg omelet with spinach, toasted bread, Cottage Cheese
- Tuna on toasted bread with olive oil, lettuce, 2 boiled eggs
- Flame grilled chicken sandwich (on toasted bread) with mustard and spinach, sliced tomato
- Pita bread with flame grilled chicken and avocado, lettuce with a sliced boiled egg and olive oil
- Brown rice, tuna on toasted bread with olive oil, spinach, cottage cheese
- Pasta in olive oil with garlic and herbs, lettuce and cottage cheese

Dinner
- Chicken fillets, brown rice with sweetcorn and peas, lettuce with olive oil
- Steak, broccoli, beans, spinach in olive oil with cottage cheese
- Tuna and brown pasta bake with sweet corn (no cheese, use low fat milk/ cream)
- Chicken stir fry with bean sprouts, cabbage, onion, garlic, peppers, mushrooms and brown rice
- 3 Egg omelet, spinach, peas, sweetcorn, brown pasta with olive oil

Snacks
- Low fat yoghurt
- Cottage cheese
- Protein shake
- Oats with milk
- Glass of juice

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You don't have muscle? Grow them

2007-10-16T08:45:00.000-07:00

I don't have them too.. so I did my research and I found these tips, from Rachel Cosgrove is a performance-enhancement coach and the co-owner of Results Fitness in Santa Clarita, Calif...

I planning to follow them starting from next week, why not we do it together and give feedback? agree?

1. Fuel up
Start reading food labels to get a sense of how many calories you’re already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. Limit cardio
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. Do less
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you’re not tensing your muscles long enough to shock them into growth.

4. Use full-body workout
You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to isolate one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.

5. Stretch
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. Eat regularly
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.

7. Change everthing
Every four to six weeks, you need to alter some part of your routine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. Train the whole body
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long. Hitting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. Drink shakes
Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a pro- tein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. Afterward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout they take too long to digest.

10. Recover
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

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3 must exercise for fatter abs

2007-10-15T08:53:00.000-07:00

I went to gym 3 times a week now. I undergo a training with personal instructor for 5-class free. I learned a lot from this guy. These are some of the exercise that I am practising right now...

1. Front plank - Targets: transverse abdominals
Start on your hands and knees. Keeping your back and ab muscles contracted, drop down to your forearms while extending legs out behind you so you are resting on the balls of your feet. Be sure to keep your back straight, hips up, and neck relaxed. Hold for 3 seconds, then return to start. Repeat 10 times.

2. Scissors - Targets: obliques
Lie on your back with your fingers resting behind your head. Keeping your abdominals tight, raise your left knee and touch it to your right elbow. Return to start, then raise your right knee and touch it to your left elbow. Alternate for 15 reps in a smooth, continuous motion, keeping abs engaged and hands relaxed so you don't pull on your neck. Work up to 2 sets.

3. Leg swing - Targets: obliques
Lie on back with arms out to sides, legs and feet pointing up. Exhale and draw navel in toward spine as you lower legs to left side about 5 inches from floor. Return to start and repeat on right side. Keep switching sides for a total of 15 reps. Work up to 3 sets.

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Get fit on budget

2007-10-10T20:17:00.000-07:00

Most of us especially in Malaysia has issue on this : the cost of a gym membership. Well, here's good news. You don't need to join a gym to take exercise seriously. Plenty of low-cost alternatives can help you get fit without breaking your budget.

You don't necessarily need special equipment for a cardiovascular workout. With a little foresight, activities you take for granted can become part of your exercise routine. So take advantage of everyday opportunities.

Step it up
Take a brisk walk every day, whether it's a path through your neighborhood or laps in a local mall. Take the stairs instead of the elevator — or make a full workout of climbing the stairs. Sneak in extra steps whenever you can by parking further away from your destination.

Workout doing household chores
Mow the lawn, weed the garden, rake the leaves or shovel the snow. Even indoor activities such as vacuuming and scrubbing count as a workout if you increase your heart rate.

Join in the fun
If you have children, don't just watch them play. Join them for a game of tag or soccer. Walk them to the park. Dance. Take a family bike ride. Consider modest investments.

Equipment on a budget
If you're looking for fitness bargains, these inexpensive exercise products may be a good bet:

Dumbbells: These are small, hand-held weights that you can use to strengthen your upper body. They're available in many sizes.

Resistance bands: These are stretchy cords or tubes offer weight-like resistance when you pull on them. Use the bands to build strength in your arms and other muscles. Choose from varying degrees of resistance, depending on your fitness level.
Jump-ropes: Skipping rope can be a great cardiovascular workout.
Exercise videos: Create the feel of a health club aerobics class in your own living room. Many videos are good for improving strength and flexibility too. Pick a video that matches your current fitness level so that you don't get discouraged by exercises that are too hard or too easy. If you can, borrow the video from your library first or rent a copy to see if you like it. Make sure the video is endorsed by a certified fitness.

What are your goals?
Exercise can do you a world of good. But it won't if you focus more on the trappings than on the actual physical activity. Don't get caught up in memberships or purchases you can't afford. Concentrate on your fitness goals — and how to achieve them without breaking your budget.

This article is supplied by My Personal Trainer.

Excellence tips, I love it. What do you think?

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Raya Day Diet - Don't overfeed yourself

2007-10-10T10:38:00.000-07:00

Hari Raya is two days away... hmmm! I'm already thinking about rendang, satay, lemang, etc.. Well, how to not overeat and still enjoy the Hari Raya?? These are the tips I found which are very useful... Your Raya Day Workout/Diet Spectacular:

Wake up on Raya Day (if you’re cooking – get up early - no excuses) and go for an hour-long walk. Walk hard – give thanks while you walk for your strength, endurance, and commitment to NOT STUFFING YOURSELF this year!
Do not “save up calories” by starving yourself until the lunch is served. Eat a modest breakfast, depending on what time lunch is.
Do not pick at food while cooking or hanging around with the cooks.
Stay very present – think about the meal (before you sit down and during) and approach eating it with a conscious awareness. In other words, don’t just start grabbing for food and eating. Look at what is on the table, realize there will be dessert later, too, and decide how many dishes you will eat and the quantity you will consume – smaller quantities for more dishes, obviously.
Don’t be a pig. You won’t enjoy it nearly as much as if you choose wisely and eat responsibly. Maybe you don’t need all three of mom’s famous side dishes!?!
After your meal – take another walk. Walk leisurely, giving thanks all the way that you didn’t overeat, you were actually able to enjoy the company, not just the food, and your evening hasn’t been ruined by guilt and indigestion.

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Weight loss quiz

2007-10-09T01:53:00.000-07:00

Are you really ready to lose your weight? This is sometimes a difficult question to answer. We are want to have nice body and healthy life. But, how serious are we?

Why not you answer this weight loss quiz to find out. It will tell you how realistic you are about your weight loss goals.

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Check your fitness using your mobilephone

2007-10-07T19:51:00.000-07:00

This is certainly an interesting innovation. Washingtonpost has reported that a prototype mobilephone that can check your fitness level was invented. It can take your pulse, check your body fat, time your jogs and tell you if you have bad breath. It even assesses stress levels and inspires you with a pep talk.

This prototype Wellness mobile phone was invented by Japan's NTT DoCoMo Inc. that targets users with busy lives. It has an inbuilt motion sensor that detects body movement and calculates how many calories you burn. The sensor can tell whether you're walking, running, climbing stairs, or resting, and counts the calories accordingly to tally daily totals. It's with you wherever you go, like a portable personal trainer.

I would like to get one of this phone soon. Then, I can assess my calories in and out. I just wonder how much it will cost me.

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Food that makes you sharp and alert

2007-10-05T11:40:00.000-07:00

Exam is around the corner.. why not follow this diet to help to go through the exam or even presentation at work better...

Your pre-test meal should consist of slow-release carbohydrate plus high-quality protein. This combination will help stabilize your blood sugar while fueling your brain with continuous glucose. Bottom line -- you remain sharp, alert, and ready to conquer.

Pre-Exam Breakfast Ideas

Oatmeal with Berries: bowl of oatmeal topped with 1-2 teaspoons sugar, fresh berries, and a glass of skim milk.
Egg Sandwich: 1-2 scrambled eggs between 2 slices of whole wheat toast; enjoy with a sliced orange.
Breakfast Burrito: whole wheat tortilla stuffed with a scrambled egg, shredded low-fat cheese, ½ cup black beans and optional salsa
Waffles with Peanut Butter and Bananas: whole-grain waffles, toasted and topped with peanut butter and banana slices.

Pre-Exam Lunch Ideas

Turkey/cheese sandwich on whole wheat bread with baby carrots and an apple
Cold pasta salad tossed with light canned tuna, vegetables and low-cal dressing.
Leftover dinner; chicken stir-fry with rice
Bowl of hearty lentil or black bean soup with whole grain crackers

After-school Homework Helpers

Low-fat popcorn
Grapes (chilled or frozen)
Apple slices with peanut butter
Soy crisps
Healthy dry cereal (Puffins, Mighty Bites, Heart to Heart, Multi-Grain Cheerios)
Baby carrots
Pepper sticks (red, green, and yellow)
Cherry and grape tomatoes
String cheese
Edamame (in the pod)
Raw almonds or cashews

Extra Credit for Overall Brain Health

Hydrate with plenty of water
Load up on omega 3 fats (fatty fish, omega 3 fortified eggs, ground flaxseeds, and walnuts)
Eat foods rich in folic acid (spinach, oranges, broccoli, and fortified breakfast cereals)
Get plenty of exercise

Interesting right? simple diet with better life.. that is we want!

Related article:

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Change your life style

2007-10-02T08:01:00.000-07:00

When I about to start workout, my biggest concern is how much do I need to spend? This is because I'm actually pretty tight on my monthly budget. I know that I need to exercise but how can I do that without incurring more cost like going to gym, buy exercise equipment etc?
So, I is I have done, simple, easy and no additional cost. How? Let me tell you:

1. Use stairs - I think you can find thousand tips about this. Why? Because it is simple, easy and effective. Research shows that climbing stairs (72 steps per minute) will burn an approximately 95 calories. I live in apartment, at level 5 and work in office at level 11. So, what I do is I don't use life anymore. I just use stairs to go to office and back. Then, I also take LRT, which I don't take the escalator, I use stairs.

2. Carry bag pack - remember the tip that I told previously about wearing weight vest. I am thinking why not just carry bag pack to and back from office. I just need to carry my notes, things that I need to use in the office in my bag pack. I even bring back my notebook now. The heavier the better.

3. Standing in the LRT - This is I called 'Shooting two birds with one stone' While you are helping others, you also workout your leg and hand, standing in the moving LRT with a bag pack.

4. Do seat up and push up - every day in the morning and before sleep, try to do push up and seat up. Start with 5 first and slowly increase them from day to day. You will feel the different within 1 week.

5. Buy your groceries at Giant or Tesco or Carrefore - Shopping and push trolley for one hour will burn 200 calories. By shopping in these big hypermarket, you can easy achieve 1 hour. I always take at least 1 hour to shop there.

6. Wash and wax your car - instead of sending to car wash, why not wash it on your own. You will actually satisfy with your washing, exercise and saving money. It will burn an approximately 300 calories.

There are many more our daily activities that can help us to exercise. Remember be creative in finding way to exercise. It has to be incorporated into our daily life. If you have other tip, why not share with us here... :-)

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World Heart Day celebrations

2007-09-30T07:48:00.000-07:00

Families and communities are urged to encourage each other to develop heart-healthy habits for this year’s World Heart Day celebrations.

WITH 155 million overweight and obese children globally, studies have shown that parents can play a major role in helping children control weight and develop other healthy habits to reduce major risk factors for heart disease and stroke in later life.

Recognising parents’ influence not only in families but beyond into community groups, this year’s World Heart Day, 30 September 2007, is themed Team Up for Healthy Hearts.
World Heart Day, now in its eighth year, is run by the World Heart Federation’s member organisations in over 100 countries.

Heart disease and stroke is the world’s largest killer, claiming 17.5 million lives a year – 80% in low- and middle-income countries.

Heart disease and stroke is largely preventable if the main risk factors, including high blood pressure, high levels of cholesterol and blood glucose, tobacco use, inadequate intake of fruit and vegetables, overweight and obesity, and physical inactivity are reduced.

For further information visit: www.worldheart.org

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10 recommended post-workout snacks

2007-09-27T07:54:00.000-07:00

During weight training you use muscle glycogen stores to fuel the workout. Those stores must be replenished for optimal muscle recovery as well as muscle growth and repair, so you will need carbohydrates as well as protein. Foods with both that are also low in fat are the best for you.

Here are 10 great post-workout snacks:

Skim milk (not only does it have protein and carbohydrates, it also has lots of water, which will help replace fluids lost from sweating)
Yogurt
Bagel with turkey breast slices (add desired veggies and mustard)
Tuna salad (made with non-fat mayo) on whole-wheat bread
Banana shake made with banana, orange juice and vanilla yogurt
Jar of sports drink and a cup of non-fat cottage cheese
Juice and a handful of dry-roasted soy nuts
Low-fat or non-fat cheese and crackers
Vegetable bean soup and a roll
Dried fruit and low-fat cheese

All these snacks are easy to find in Tesco, Carrefore and Giant.. try it out and see!

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7 simple tips for your fitness

2007-09-26T19:28:00.000-07:00

Food is always the main concern in our efforts to lose unwanted pounds. We know that we should eat the right foods at the right time in the right amount in order to optimize the burning of the extra calories efficiently. Below are 7 quick tips on how to eat more and yet lose weight by Jessie McFarland who is a weight loss consultant at http://weightlossdietclub.com/

1. Eat your breakfast - Breakfast is important so do not skip them. Your body has gone through 10 hours without food so it is time to give it some energy boost and jumpstart the day. Take 2 eggs, whole wheat bread with some peanut butter or high fiber cereals, yogurt, cocoa drink with some baby carrots will put you on the right start for the day.

2. Drink lots of water - Pure water is what you should drink and not any other sweetened juice or carbonated water. The body is made up of 70% water so are other important organs. Take at least 8 glasses of water over regular hours of the day. Water is known to aid in weight loss and it is essential to have lots of them.

3. Take an appetizer - Before lunch and dinner, have an appetizer as a starter. You can also easily make yourself an appetizer consisting of mixed salad with some light dressing. For a nice soup, go for the clear mixed vegetable soup or an onion soup. The idea is to help you to lose weight with the reduced calorie content of these foods you are taking. You may feel fuller by the time your main meal arrives.

4. Choose nutritious snacks - If you have to snack, choose some whole grains, nuts, seeds or low-fat yogurts. The grains and nuts are rich in essential fatty acids and provide you the energy boost. Avoid refined foods such as cookie, biscuits and confectioneries as are they are unhealthy junk food. Instead choose high fiber, low calorie and low sugar content food such as an apple and strawberries will keep you energized before the next meal.

5. Eat your vegetables - Incorporate vegetables in each and every meal. Your body needs the essential vitamins, minerals and fiber to protect you from chronic diseases. Vegetables are low calorie low-density foods and the key to weight loss is to eat them as a substitute to other higher calorie foods. Fresh vegetables are nature foods and are meant to be eaten in the way nature has intended. You can add flavor to the vegetables with some sauce or gravy if you wish.

6. Have fruits as desserts - Fresh whole fruits are the best and they are both filling and contain the essential nutrients to protect you from sickness. Dried fruits are less satisfying so you may end up eating more for the same calories found in fresh fruits. Choose fruits that are slightly ripened as they contain less fruit sugar.

7. Have regular meals - Having 6 meals a day may appear that you are eating more but you are in fact losing weight if you are choosing the right diets. Eating more regularly has the effect of keeping your metabolism rate running and burning calories at the same time. The other reason is also that, if you are having more meals, your food intake portion at each meal may also be reduced accordingly. Your food intake is limited by how hungry you are and not how much you should be eating at each meal.

This is an excellence and practical tips on dieting.. with those good food, remember to workout at least 30 minutes daily...for your fitness!!

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Tune up your workout

2007-09-25T10:31:00.000-07:00

Needs some new beats to spice up your workout? Check out these suggestions from trainers at the Denver Athletic Club and Fitness magazine:

START MOVING

Maroon 5 "Makes Me Wonder"

U2 "Beautiful Day"

KT Tunstall "Suddenly I See"

Coldplay "Yellow"

HIT IT HARD

Justin Timberlake "SexyBack"

Fergie "Fergalicious"

50 Cent "In Da Club"

Beyoncé "Ring the Alarm"

Chris Brown "Run It"

Avril Lavigne "Girlfriend"

Nelly Furtado "Maneater"

COOL DOWN

The Fray "How to Save a Life"

Jack Johnson "Better Together"

Enya "Caribbean Blue"

Beatles "Eight Days a Week"

Cool right! Download from internet and load it on your MP3. Start workout with music today...

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3 simple way for your body to burn fat & calories on its own

2007-09-24T19:23:00.000-07:00

How about if I tell you that you can guide your body to burn fat and calories on its own, what do you say? I found this article from Debby Rocker, the founder of Walk Vest. It is possible by carry out 3 simple methods:

1. Exercise in short, intense bursts (interval training) for effective fat burning after exercise.

2. Increase the amount of resistance/strength/weight training you do, to build more lean muscle. Muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

3. Chill on the amount of food you are eating.

How does it works:

1. Our bodies are built to survive, so when you exercise for long periods of time (often and consistently) your body thinks it needs to hold on to fat for energy. Doing short (12-15 minute), intense exercise sessions builds strength and burns calories, but not fat, so it “feels safe” using fat stores for energy after exercise.

2. Resistance training (using extra weight) helps build lean muscle mass (and strong bones), and muscle burns more calories than fat.

3. If you are obsessing over things like trans fat and not eating a nutritious diet, your body will reserve energy (store fat) to survive.

Let be realistic..

1. Varying your exercise is the most effective and efficient way to stay lean and healthy. You must do some longer exercise to build cardiovascular endurance, burn lots of calories, and yes, even burn fat during exercise - your body will not click in to “save” mode unless you exercise for long periods of time, regularly and often.

2. You must do resistance training in order to build muscle and strong bones.

3. Nobody wants to exercise more - and we don’t want to train our bodies to need more exercise to stay fit. So exercise efficiently – two short, very intense (relative to your level of fitness) training sessions weekly, like a 15-minute fast run/walk or fast cycling sprint intervals, and two moderately long, moderately intense sessions (30-45 minutes) of strong walking, cycling, or yoga, with one long day (60-90 minutes) of a moderately paced walk/hike. That’s a great five-day/week training schedule.

4. Instead of adding more days to your workout schedule, add a weighted vest to your training. I have said this before, but this is the most efficient way that I know of to build muscle while burning calories.

5. Eat moderately - stop counting trans fat and calories and look at how much food is on your plate! And eat more nutritiously by eating foods that are natural and unprocessed.

Let's keep it real! I love her advise. We don't want to struck in the gym more than we have outside.. We need to socialize.. need to go to work.. need to be with our family.. What do you guys think?

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Get back in shape - you can do it!

2007-09-22T00:47:00.000-07:00

I know for certain most of people are not really happy with their shape especially those who have quit sports or exercise for few years. This is what happen to me. I quit sport few years ago after I got married. After sometimes, I started to realise that my waist is getting bigger and belly is now like a ballon.

Oh my god! What I have done to myself?

The last time I checked, my waist is now 36 and my weight is 80kg. I use to wear size 31 only and my weight is around 70kg. Several times I plan to start workout but I didn't commit. But after I read the finding in the newspaper, that was the turning point.

Decide. It takes that moment where you can honestly say to yourself, "This is it, I want to make a change."
Commit. Once you connect with the fact that you want to change, you have to commit to the process. You may miss a day of training here and there, or shove a stress donut in your mouth, but the only way for you to get back on track is to recommit. This won't be fun, so you'll have to dig deeper within yourself to create the change you want.
Believe in yourself. Just know that you can do this with good eating and consistent exercise. Results are not just for members of a special club -- they can happen for everyone.
Move. You're going to have to move your body at least 4 to 5 days a week, but not for hours and hours at a time. Just get moving, even if you start out with 15 to 30 minutes a day. As time goes on and you want to see more changes in your body, you'll have to move harder and longer.
Eat right. Watch your portions, eat real food (not out of a bag, can, jar, or microwave), drink lots of water, go easy on the sugar, avoid fast food, and don't eat too much dairy, pasta, bread, white rice, red meat, foods made with flour, or foods with lots of chemicals and preservatives. Easy, right? I know it's tricky, but this is part is really key. What you put in your mouth affects your butt, brain, and mood.
Decompress. Try to manage your stress and make sure you're getting enough sleep. And take a deep breath now and then -- aaaah.

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The food that fights, Amazing!

2007-09-19T05:18:00.000-07:00

I found this interesting article. It was written by Joy Bauer, a registered dietitian and founder of Joy Bauer Nutrition. Here are her top five picks to help fight diabetes, cardiovascular disease, migraine headaches, and arthritis. To your health!

Diabetes

Soybeans (combo of protein, high-quality carbs, and soluble fiber helps stabilize blood sugar levels)
Wild salmon (provides protein, omega-3 fats, and vitamin D)
Swiss chard (great low-glycemic carbohydrate, plus provides magnesium)
Beans (slow-release carbohydrate with soluble fiber and magnesium)
Almonds (great low-carb snack; also provides unsaturated fat, protein, and fiber)

Cardiovascular disease

Wild salmon (thins the blood and lowers triglycerides)
Bananas (rich in magnesium and potassium; helps manage blood pressure)
Brussels sprouts (rich in soluble fiber, which lowers cholesterol)
Oatmeal (rich in soluble fiber, which lowers cholesterol)
Sunflower seeds (3 heart-healthy ingredients: soluble fiber, plant sterols, and folic acid)

Migraines

Omega 3 fortified eggs (provides omega-3 fats)
Beans (provides magnesium)
Skim milk (provides riboflavin)
Ground flaxseeds (provides omega-3 fats and soluble fiber)
Spinach (provides magnesium)

Arthritis

Red bell pepper (rich in vitamin C and beta cryptoxanthin)
Carrots (provides ample beta carotene)
Berries (contains potent antioxidants called anthocyanins)
Oranges (provides vitamin C and beta cryptoxanthin)
Pumpkin (provides beta cryptoxanthin and beta carotene)

What do you think? Personally, I love it. It is simple and practical. I will definitely try her suggestion.

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Let's do it - Burn the calories

2007-09-18T18:06:00.000-07:00

I am a practical guy and love to do simple but effective solution. I know I want to reduce my weight. I know I need to workout. But, normally, we just don't have so much time. We are busy people living and working in Malaysia, which by the way among the highest working hours clocked in Asia. (Personally, I think it should not be the way)

So, in order to have time for workout, why not we do 2 in 1? What I mean is why not we do our daily shores and at the same time still enjoy the workout effect. Agree?

Ok, here are some daily home shores that burn 100-calories per exercise:

Everyday activities:
• Washing Dishes - 28 minutes
• Gardening - 20 minutes
• Light House Cleaning - 18 minutes
• Playing tag with kids - 22 minutes
• Exploring the Zoo for 30 minutes
• Window Shopping for 30 minutes

Planned Exercise:
• Walking 3.5 mph pace - 20 minutes
• Jumping Rope - 8 minutes

Running:
• 5 mph pace - 10 minutes
• 6 mph pace - 8 minutes

Practical right?

Why do I need abs?

2007-09-17T21:28:00.000-07:00

Having nice abs always being associated with bodybuilder, athletes or underwear models. Normal people like me i.e. working in office, shirt tuck-in etc do not really need abs. This is actually WRONG. We all need abs. Why?

You will live longer - With a smaller waist size that's associated with defined abdominals has been shown to be one of the strongest factors for avoiding health problems. Study after study shows that people with smaller waists have fewer incidences of heart disease, cancer, and numerous other diseases and conditions. The simple fact is that if you can drop inches off your waist, you'll add years to your life.

You will have a better sex life - A smaller belly means that you have less belly fat. Less belly fat means you most likely have better bloodflow through your arteries. Better bloodflow means that your sexual equipment will keep on functioning at peak levels. By the way, that's true for both men and women, as bloodflow is crucial for getting and maintaining erections, as well as for adequate lubrication for women.

You will stay away from injury - Evidence suggests that people with greater abdominal strength seem to have a body of armor that their counterparts don't have. A U.S. Army study showed that those with the most abdominal strength (as judged by number of sit-ups in a two-minute period) had the least incidences of injuries (compared to those who scored well in endurance and upper-body strength tests). The reason: A strong abdominal section helps you balance to avoid falls, it helps absorb shock when you do, and seems to offer a level of protection that knights would be proud of.

You will strength your back - One of the top reasons people visit doctors: Back pain. When you work on your core - that is, your abdominal muscles, plus all the muscles in the trunk, lower back, and hips - you'll give yourself the stability and structure to protect your back and avoid injuring it in the first place.

You will win - In virtually every sport, all of the power, speed, and strength that you generate during sports movement originates in you core. A strong core will get you from point A to point B faster, it'll help you hit the ball (or your opponent) harder, and it'll give you the foundation to win when the game's on the line. And isn't that what we're all after when it comes to our health - making sure you wind up on the winning end.

Research from - David Zinczenko is the editor-in-chief of Men's Health and the editorial director of Best Life. He is also author of the New York Times bestselling "Abs Diet" program.

Have I prove my point now? Let's workout the abs..

Alarming Findings

2007-09-17T08:42:00.000-07:00

A total of 3.08 million people aged between 25 and 64 suffer from high blood pressure. This is the finding of a study conducted last year by the Health Ministry on chronic diseases.

Half of them were Malays, which made up 1.56 million people; Chinese made up 635,000 and Indians 244,000. Men made up of 1.64 million while women made up 1.44 million. The study showed 1.33 million Malaysians were diabetic; 56% of them were Malays.

A total of 736,000 Malays, 227,000 Indians and 155,000 Chinese were diabetic. Women made up of 717,000 and men 608,000. About 20% of Malaysians were overweight. The percentage of people suffering from chronic diseases such as heart problems, diabetes and cancer were relatively high in Malaysia.

Courtesy of the Star

I think we should now look at our health seriously. Majority of the diseases are from what we eat. Most of tips that I read stressing on moderate intake. Take more vegetable and fruits. Drink more plain water. Try to avoid oily food. Use virgin oliver oil if you're cooking.

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Hello World!

2007-09-17T08:19:00.000-07:00

Hi everyone! This is my second blog after WhyMustVisitMalaysia This blog is dedicated to my journey towards healthier life.

I joined Celebrity Fitness together with my wife about 2 months ago. Both of us had started to realise that we are getting fatter and fatter. Our health is deteriorating. We always feel tired although we have s good rest sleeping. Our belly is getting bigger and bigger. My wife condition is even critical. She had just gave birth to our son, Ameer Rayyan and since then, her weight does not reduced. In fact, it increases.

With this new motivation, we have constantly go to gym like 3 to 4 times a week, 30 minutes to 2 hours per session. Now, we are starting to see some improvement in our life. We are more energetic, less stressful and more stamina.

However, our belly and buttock are more the less the same. I didn't give up. I started to do more research on how to get the best body shape in the most effective manner. I read quite a number of website and blogs until I stumbled upon Kevin's blog. He is the qualified fitness instructor who once in charge of training the Akademi Fantasia students.

In this blog, I will share all the tips, knowledge, know how, all pitfalls, new ideas, local healthy diets etc that I gathered through my journey to healthier life. I will also share the result on my progress whether I'm on the right track. I hope this information would be benefit to you as my readers and probably will also lead you to a healthier life.