MENANGANI STRESS

Assalamualaikum dan Salam Perpaduan

Kita akan memperbincangkan mengenai stress/tekanan yang dihadapi oleh manusia pada hari ini. Stress sebenarnya adalah satu satu keadaan yang berada pada setiap kehidupan di dunia ini dan manusia menghadapi stress pada setiap hari. Kita lihat sama ada stress itu memberi kebaikan atau keburukan pada seseoang individu, contohnya..keinginan seseorang itu untuk memiliki sesuatu yang diinginkan mendorong beliau mendapatkan dengan cara apa sekali pun tapi mestilah cara yang sah jangan sampai melanggar undang-undang..

DIFFERENCE BETWEEN A SPRAIN AND A STRAIN

A SPRAIN......is an injury to a ligament (tough elastic tissue that connects bones) due to overstretching or a tear. One or more ligaments can be injured during a sprain. The severity of the injury will depend on the extent of injury to a single ligament (whether the tear is partial or complete) and the number of ligaments involved.

A STRAIN...... is an injury to either a muscle or a tendon (tough bands of connective tissue that attached muscles to bones). Depending on the severity of the injury, a strain may be a simple overstretch of the muscle or tendon, or it can result in a partial or complete tear.

SUSTAINABLE WEIGHT LOSS FOODS

If you eat only foods - Rapid Weight list and this following list for 3 or 4 months, you will not only transfrom your shape but your health and vitality... Eating only these foods will slowly turn weight-loss resistance into permanent weight loss and help rebalance your set point.
Below are the Sustainable Weight Loss foods for your reference:

* Apple (raw & baked) / Barley / Bean sprouts / Coconut / Garlic / Lentils / Orange / Plums / Pear / Soyabean (boiled) / Tempeh / Tofu / Water chestnuts / Yoghurt (low fat & plain) / Leeks / Apricot (fresh/dried) / Nuts (incl. peanuts,walnuts, cashews)

Referal - Good Medicine Magazine

WHEN TO EXERCISE

* The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions.

* Early morning, before the work day begins as this will make them more alert and energetic on the job.

* Try to balance your workout schedule among your job, family responsibilities, type of exercises and weather.

* You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat or digestion both make heavy demans on the circulatory system and in combination with exercise can be an overtaxing double load.

Referal - www.guardian.com.my

HEALTH QUOTE

A DIET LOW IN FAT AND SWEETENED FOODS WILL BE HELPFUL TOWARDS WEIGHT CONTROL

DIET WITHOUT EXERCISE MAKES YOU LOSE MUSCLE AS WELL AS FAT

SEE YOUR DOCTOR FOR A CHECK-UP. IT COULD SAVE YOUR LIFE

FEEL BETTER IN 5 WEEKS

WEEK 1....
* Use only olive or canola oil this week.
* Walk 10 minutes a day this week.
* Begin to practise breathing observation for five minutes each day. Sit upright, close your eyes and focus your attention on your breathing.

WEEK 2....
* Eat fish at least once this week and broccoli twice.
* Swap coffee and tea for green tea.
* Increase your walking time to 15 minutes each day.
* Keep breathing and concentrate on exhaling thoroughly.
* Don't watch TV for 24 hours.

WEEK 3....
* Eat fish twice.
* Walk 5 times a week for 20 minutes.
* Do simple stretching exercises.
* Focus on your breathing and relax.

WEEK 4....
* Eat garlic to help lower blood pressure and cholesterol.
* Walk 25 minutes for 5 times a week.
* Get enough sleep.

WEEK 5....
* Eat only fruit and drink only water or herbal tea for a day.
* Increase your walk to 30 minutes for 5 times a week.
* Start to jog when you feel to do. Don't forget to warm up & stretching!

Try it....experience it....

RAPID WEIGHT LOSS FOODS

Below are some example for your usage & reference:-

* Asparagus / Avocado / Bean Sprouts / Beef / Butter / Cabbage / Capsicum / Celery / Chicken, skinless / Coconut / Cucumber / Duck / Egg / Eggplant / Grapefruit / Green beans / Onion / Olive oil / Mushrooms / Mutton / Tomato / Vinegar.

Remember, to drink at least 7 to 9 glasses of water daily to flush out metabolic wastes. Those who have had or do have any form of kidney disease, other chronic disease or serious health concerns - it is not suitable to only restrict yourself to this list of foods.

CONTROLLING YOUR WEIGHT

The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than you body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat.

EXERCISE plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Increases metabolism during a workout and your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.

Lack of physical activity causes muscles to get soft and if food intake is not decreased, added body weight is almost always fat. Once-active people, who continue to eat as they always have after settling into inactive lifestyles, tend to suffer from "creeping obesity".

Referal - www.guardian.com.my

GLYCAEMIC INDEX

The glycaemic index (GI) refers to how quickly sugar from the carbohydrate you eat is released into your bloodstream after ingestion. Foods with a low GI cause a small rise in your blood-sugar level over a longer period of time, which in turn gives you greater satiety from the food you eat.

Remember that you can always gain weight when you overeat on low-fat foods as this energy also has to be used.

I'll tell you more on GI on my next issue.....

Eat Moderately & Exercise Regularly!!!

SENAMAN TUA (MALAY TRADITIONAL EXERCISE)

Senaman Tua is a unique malay traditional exercise. It changes the perception of healthy life style among our community nowadays.

Abang Azlan Ghanie is the founder of Senaman Tua that he has been taught by his late father, Abdul Ghanie bin Abu Bakar. He is the editor and publisher of Majalah Seni Bela Diri. He has been implementing Senaman Tua since his early years. It has also been the exercise implemented by those warrior (pendekar-pendekar) in the old days.

Senaman Tua has beed proved that it helps preventing and curing illness these days and also helps in increasing fitness level. It also helps in the rehabilitation in sports injuries, substantial cardiovaskular system and flexibility.

It has help soo many people and a very big THANK YOU to Abang Azlan Ghanie for his guidance and support.

WEIGHT LOSS

CAN YOU LOSE WEIGHT WHILE YOU SLEEP?

Sleep deprivation disrupts your body's ability to process and control weight-related hormones. This causes an imbalance that encourages cells to store excess fat and lowers the body's fat-burning ability. Just nine hours of sleep for three consecutive nights can reverse this, making weight loss easier. Here's how to get enough sleep.

* GET MOVING - Exercising for 30 minutes on most days raises the body's temperature, which gets you in the mood for sleep.

* SOAK IT UP - Take a bath, read a book, listen to music, anything to get you in the mood for a decent night's sleep.

* TiME IT - Set strict bed times and waking times that will allow you to have eight to nine hours sleep.

* CLEAN IT UP - Steer clear of caffeine, sugar and alcohol.

Referal - Good Medicine Magazine

MAKE EXERCISE A FAMILY AFFAIR

Being a role model for the rest of your family especially a healthy role model is one of the best ways to get your spouse & children up and on regular basis. Tips as follow:-

* Make your exercise fun & interesting. Try various activities that will raise the heart rate such as a game in group cycle.

* Family stroll. Pick different route each time you're going for this stroll and make a easy game on your way that make everybody participate.

* Go to park or beach for a family affair once a week. Play games, rund through the sand, hop on a swing, paddle in the water.

* If you have pets, do bring along for companion and this will make your activities with your family more fun and exciting.

* Dancing?? Try to coordinate dancing time for your family. Whether is cha-cha dance, ballroom dance or disco dance make it a one nite 03 hours non-stop crazy time with your family. No alchohol please......plain water or some fresh fruits would be better!!