GIANT ACTIVE

Exercise tips...

2011-08-13T22:14:00.001+08:00

To lowering your riks of heart disease,diabetes and colon cancer,aim for at least 30 minutes a day of moderate-intensity aerobic exercise(e.g brisk walking,cycling,jogging or swimming).

To build muscle and prevent bone loss,do strength training exercise at lest twice a week using weights you can lift no less than 8- but no more than 15- times.

According to the World Health Organization:
To make diffrent to health and prevent diseases,please do 30 min of moderate physical activity per day,corresponding to the burning of 150 kcal(WHO European centre of enviroment and health,press realease,4 april 2002)

Foods..

2011-08-12T22:30:00.000+08:00

CAKE as the general rule,the lighter and whiter the cake,the lower its fat content.Go for a sponge or angel cake rather than a rich yellow butter cake.Try making cake with wholemealflour to increase the fibre content and use half whole eggs and half eggwhites.Dried fruit cakes tend to be verry moist and are made with less butter.

Example: Muffins For healthy home-made muffins,use wholemeal self raising flour to add fibre and replace the fat wiyh half low -fat youghurt ang half orange juice..

CHEESE Whichever way you look at it,cheese is a fairly concentrated source of saturated fat.Although these are reduced-fat brand available,some people find that they taste bland.Do remember that cheese is agood source of calcium and protien and there is no need to cut it out of the diet completely

Foods....butter & margarine

2011-08-10T23:11:00.001+08:00

Butter & Margarine..
Which one in healthier? In fact,they usually have the same content.Margarine is lower in saturated fat and cholesterol,but many people prefer butter as they feel it is a more natural product.as long as you don't eat too much,and your blood cholesterol level is not high,both butter and margerine are perfectly acceptable.

BUTTER by law contain over 80% fat.This fat is predominantly saturated and high in cholesterol.

REDUCED-FAT SPREADS a blend of milk fat or vege oil and water with about 50% of fat of butter or margerine.

DAILY SPREADS gaining in popularity,these spreads have some canola or olive added but they can still contain up to 42% saturated fat.

Polyunsaturated Margarines made from sunflower,safflower and soya bean oils.you can lower blood cholestreol by replacing saturated fats with polyunsaturated fats.Some nut and seed contain polyunsaturated fats.

Food labelling

2011-08-08T21:37:00.001+08:00

I'm recommend that you read food labels carefully to determine the amount of fat,fibre and carbs in packaged foods.But what does all that information on the packet mean?..
Today we talk a little bit info on type of fats..

Monounsaturated fats - have one unsaturated double bond in their chemical structure.These fats may help to lower 'bad' cholesterol levels and raise 'good' cholesterol levels.These are found in large amount in olive,canola,macadamia and peanut oils and nuts.

Polyunsaturated fats - have 2 or more unsaturated double bonds in their chemical structure.The are found in fish and vegetable oils.polysaturated fats are the only source of the essential fatty acids,omega-3, and omega -6.Polyunsaturated fatss help to lower 'bad" cholesterol levels and blood fat level.

Saturated Fats - contain no unsaturated bonds.High intakes raise blood cholesterol levels and blood fats levels.saturated fats are mainly found in full-cream dairy products,meat,coconut and palm oil..

Know the facts about Sugar...

2011-08-02T04:11:00.001+08:00

The typical American diet is packed with sugar,and most nutrition experts agree that American need to cut back.There is no current recommended dietary allowance(RDA) for sugar,but experts recommend that about 45- 65% percent of total calories in your diet should come from carbohydrates,with less than 10% coming from simple sugars.The USDA advises people who eat a.2000 calorie healthful diet to try to limit themselves to about 10 teaspoons(40 grams)of added sugars perday.Consuming more sugar,if it pushes you over you daily calorie requirement,may lead to weight gain and a more sluggish metabolism

NCD...di bulan Ramadhan..

2011-08-01T16:05:00.000+08:00

Kepada pembaca yang mengalami penyakit tidak berjangkit(NCD),bulan ramadhan adalah masa kita perlu mendisiplinkan diri di dalam diet pemakanan seharian.Pengidap diabetes perlu melatih diri mengawal kadar gula di dalam darah dengan :

1) Tidur sekurang-kurangnya 6-8 jam sehari.
2) Bertahajud secara rutin,khusyuk dan hudhur.
3) Memastikan pemakanan seimbang antara karbohidrat dan protein.
4) Bersenam dengan konsistan...secara berserdahana di bulan puasa(Tarawih..malam hari bagus membantu mengawal paras gula.
5) Mengelakkan makanan manis.

Seperti pengidap penyakit yang tidak berpejangkit yang lain,pengidap tekanan darah tinggi corak pemakanan perlu juga di kawal ,pengambilan makanan berlemak,masin dan berempah perlu di ambil pada kadar yang minima..

Puasa mencegah dan mengubati kesan adikal bebas serta menangani penyakit yang berpunca daripada nutrisi berlebihan.Puasa juga dapat dimanafaatkan bagi menangani penyakit berikut dengan pengawasan doktor:
Sakit jantung,sakit buah pinggang,barah,hipertiriod.hepetitis,darah tinggi,kegemukkan,kencing manis,prostat ,kolestrol berlebihan dan lain-lain penyakit tidak berjangkit..

Ramadhan...kunjung tiba.

2011-07-29T14:50:00.000+08:00

Assalamualaikum?
Ramadhan kunjung tiba,dimana umat islam di seluruh dunia menjalani ibadah puasa.Bila tiba bulan yang mulia ini..maka seribu alasan untuk mengurangkan aktiviti melibatkan kecergasan fizikal..hmm atas alasan tidak mahu bersenam nanti boleh memudaratkan dan terbuka puasa..he he he.Kalau setakat 20 minit pergi berjalan kat pasar ramadhan dan beli kuih barang seringgit dua..ade juga aktiviti fizikal kita lakukan namun tidak berintensiti tinggi..Zaman Nabi Muhammad S.a.w pergi berperang lagi di bulan ramadhan,inikan kita di negara yang aman dan damai hanya menikmati kenikmatan selepas kemerdekaan.
Rakan-rakan pada bulan yang mulia ini marilah kita bersama-sama memperbanyakkan ibadat,panjatkan doa dan syukur serta tawakal kepada Allah s.w.t semoga apa yang kita jalani di bulan yang indah ini mendapat keberkatan illahi.
Aktiviti Tarawih disebelah malam telah di janjikan oleh allah s.w.t dengan beribu kenikmatan...maka bukan sahaja kita menjalani amalan solat memberikan pahala diakhirat tetapi membina kekuatan diri dan keinsafan diri..

Selamat Berpuasa dan gandakan amalan anda semoga kemenangan yang ditunggu pada penhujung bulan ini memberikan kenikmatan seribu makna...

Diet ramadhan..

2011-07-27T03:09:00.001+08:00

Bulan Ramadhan akan kunjung tiba maka itu jua..ada sebahagian dari kita menyatakan bahawa ketika berbuka adalah tempat untuk mengantikan waktu tea break,lunch ,brunch ..di siang hari yang telah di tinggalkan...ha ha ha,apa lagi yang nak anda mahukan sebenarnya dibulan ramadhan..dimanakah keberkatan yang ingin kita perolehi..
Berpuasa membolehkan tubuh badan kita berehat sebentar disiang hari untuk membolehkan sistem penghadaman berehat recovery setelah 11 bulan bekerja untuk kita...huh..tak de cuti pun,kita pun sendiri akan mengeluh jika dalam seminggu tidak ada cuti mingguan..secara langsung badan kita dapat self recovery dan dalam masa yang sama membantu dalam diet di bulan ramadhan ini.
Sembelit bepunca daripada corak pemakanan yang tidak seimbang.Apabila kita mengalami sembelit,tambah pengambilan air dan makan sayuran bayam.Ini kerana bayam adalah bahan pelawas natural yang baik.Bayam juga mengandungi zat besi dan klorofil yang membantu meningkatkan metabolisme dan kekuatan otot serta mencegah dan menyembuh anemia.

Eat Less..cukup ke?

2011-06-21T06:34:00.000+08:00

The basic methodology behind losing weight is simple-burn more than you consume.To lose a pound of fat in a week,you need to create a deficit of 3,500 calories.You can achieve this by reducing your normal food intake by 500 calories,by burning 500 extra calories each days or through acombination of the two..
Masaalah yang berlaku kita akan makan lebih daripada biasa nak pulak time time cuti sekolah,ini kerana kebanyakkan kenduri kahwin,bercuti balik kampung sudah tentu makan banyak..burning calories less..kalau weekend kadang kala sampai 2-4 tempat jemputan majlis..
Kalau yang sibuk dengan urusan harian..fast food yang cepat dan mudah..beli satu dapat satu lagi..ha ha ha,tak yah nak kemas dan dapur berkecah..tetapi bila dah ada penyakit yang datang,baru nak bertanya "giant apakah makanan yang sesuai..?????

Avoid French Fries..

2011-06-20T09:00:00.000+08:00

A 130 pound women would have to run 3 miles at 6 miles perhour in orderto burn off calories in a medium orderof MCD..French fries.Noted as we said "MEDIUM" not an order of large fries.Wouldn't it be easier to skip the french fries altogether?..you can easily consume a lots of calories;burning off lots of calories throughout the weeks is hard work!!!..
Kadang kala amat sukar untuk kita menolak kata hati untuk.tidak makan makanan yg tidak sepatutnya kita ambil dalam pemakanan seharian ..fast food,semua org suka tetapi biarlah berpada pada dan jangan sampai memudaratkan diri anda..sekurang kurang kalau anda ingin kan burger cukuplah sekadar dengan air mineral,kalau dah dicampurkan dengan minuman berkabonat + fries lagi..dah boleh untuk hampir sama dengan 2 x jumlah keperluan anda.
Kalau dilihat pada iklan makanan segera ini..value for your money but not for your health..

Eat Carbohydrates early in the days...

2011-06-18T06:30:00.000+08:00

As carb are easily metabolized into fats,eat the bulk of your carb early in the day so your body will have plenty of time to metabolized them,Example,rather than eating a light breakfast and your lightest meal at dinner time.By doing so will not only get your engine going in the morning,you will metabolize the bulk of your daily calories when you are most active.Help your body burn carb calories by exercising in the morning or making special efforts to walk thoroughout the day.Obiviously,a body in motion burns more calories than the body at rest..

Kebanyakkan kita di luar sana ..mengambil makanan yang berkabohidrat yg amat tinggi di sebelah malam ...so ..tenaga yang tidak digunakan akan tersimpan sebagai lemak dalam tubuh kita..ehemm pergilah keluar di pagi yang indah ini ..dengan bersenam atau melakukan aktiviti riadah...kak kiah dan kak bedah...jumpa di sana..he he he..

Don't skip your meals..

2011-06-16T06:57:00.000+08:00

One of the worst things you can to your metabolism is skip meals.By doing so,you slow your metabolism.Your body thinks is going into starvation mode and needs to conserve energy by storing fat,even though you're trying to lose weight.if you consider that by skipping one potentially healthy meal,you may later overeat and throw off your day's calories intake together.
Instead of skipping meals,do the opposite-eat well balanced meals and snack on healthy foods throughout the day.This will help boost your metabolism instead of bringging it to a standstill..

Gula tersembunyi didalam makanan..

2011-06-15T22:10:00.000+08:00

Ok..atas permintaan Kak Kiah..Saya tulis dalam bahasa melayu..after this will mixed in both language..bahasa melayu dan english..

Gula.... adalah sumber yang sememangnya kita dapati didalam setiap makanan yang kita ambil seharian..pelbagai perkataan sebenarnya,menyatakan perkataa gula atau sugar ini pada label makanan..kalau anda lihat pada label makanan yang anda beli di pasar raya..bunyinya bukan macam gula tetapi ia adalah gula sebenarnya seperti;high fructose corn syrup,fruit juice concentrate,sucrosa,glucose,dexrose.honey,molasses,brown sugar,corn sweetener,corn syrup,fructose and invert sugar.
Anda akan dapati kebanyakkan kandungan istilah gula ini berada dikebanyakkan pada label makanan dan jika ia berada diantara 4 senarai pertama dalam label makanan,sebenarnya kandungan gula dalam makanan tersebut adalah tinggi kandunganya..

Terima kasih kak kiah ..diatas komen yang bernas di sms..
Jikalau ade pembaca blog saya ingin berkonsi idea boleh hubungi dan sms saya 012-623 5635..
ngorok time..zzzzz.

Boost metabolism- Formula for weight maintenance..

2011-06-13T21:42:00.000+08:00

As long your the amount of calories you consume equals the amount of calories you expend,your weight should remain steady.If you are taking in more calories than your body camn metabolize and burn more energy and you want to loose weight,you will need to reduce the amount of calories you take in,increase the number of calories through physical exercise or most likely both.

It difficult to lose weight without changing the output side of metabolism equation;that is you need to bost your metabolism and increase its efficiency by eating healthfully and by exercising regularly and consistantly..

Boost your metabolism by knowing your body part..2

2011-06-08T22:15:00.000+08:00

The 3 process of metabolism consists of the following below:

Basal Metabolism: 60 % to 65 % percent of calories you eat daily provide the basic energy you need to alive-breathing,circulating blood,organ functioning,ajusting hormon levels,growing and repairing cell and so on.How many and efficiency you burn calories to meet this needs is called basal metabolic rate..If you lie on sofa all day,your body will burn these calories to support basic body function.
Physical activity: 25% percent of your calories support movement and physical activities.The frequency and intensity of physical activity can positively changes or negetively affect this aspect.
Food processing: 10% percent of calories are expended ingesting,digesting,absorbing,transporting and sort ur calories intake.This is called the THERMIC EFFECT,or the energy your body expands processing the food you eat.For example,if someone eat 2000 calories a day,approximately 10 % percent,or 200 calories,will be used eating and digesting your food.

Understand Metabolism Basics?part..1

2011-06-03T22:50:00.001+08:00

Metabolic basics, includes all of the physical and chemical changes in the cells of our body to maintain life.Efficient metabolism requires blood loaded with Oxygen,glucose and nutrients.
Your metabolism is influenced by:

Age : Metabolism naturally slows about 5 % perdecade after age thirty.
Gender : Men generally burn more calories at rest than women.
Muscle mass : The more lean muscle you have,the higher your metabolic rate.
Activity level:The more you exercise,particularly aerobic worlout,the higher your metabolic rate.
Genes : There can be an inherited aspect;some people have sluggish metabolic rates.
Thyroid function : You could have an overactive or underactive thyroid,but this is uncommon.

The good news: If you eat balanced,healthy diet,add exercise(lots of exercise),your metabolism will burn calories like a top-flight engine..vrooommm

Aerobic Marathon 29 Mei 2011

2011-05-10T23:46:00.000+08:00

Salam Satu Malaysia?

Aerobicthon sempena Hari Belia Negara 29 Mei 2011 di Perbadanan Putra Jaya akan diadakan sempena Sejuta Himpunan Belia...Kepada mereka yang berminat ingi menyertai boleh pergi sana pada hari tersebut dan pendaftaran bermula pada jam 8.00 pagi..
Percuma dan tiada bayaran akan dikenakan dan ada dua ketogari remaja berkumpulan dan individu dewasa 18 tahun keatas..atau ke laman rasmi kementerian belia dan sukan malaysia..

Aerobic Marathon 28 Mei 2011,Melaka

2011-05-01T21:32:00.001+08:00

Assalamualaikum?
Salam Satu malaysia..

Aerobic Marathon sempena Aktiviti JOM GEMPAU di Stadium Hang Jebat,Krubong Melaka
Tarikh: 28 Mei 2011
Masa : 8.00 Pagi sehingga 9.30 pagi(PERCUMA TIADA BAYARAN DIKENAKAN)
Pendaftaran: 7.30 pagi di perkarangan kaunter luar stadium Hang Jebat
Instruktur pada pagi tersebut Hisamuddin Abdul Jalil,Aishah Che Wang dan Redza Benjamin Rahman..(Jurulatih Bertauliah NFC)
Konsep Fun and Relaxz,sesiapa sahaja boleh mengikuti program pada hari tersebut kanak-kanak,remaja dan dewasa(tiada had umur).25 hadiah akan ditawarkan kepada peserta dan ada hadiah misteri kepada mereka yang datang..Jom ramai-ramai kita disana disambil ada pelbagai program lain diadakan untuk pengunjung sempena karnival JOM GEMPAU,STADIUM HANG JEBAT..

Kelas Senaman dan Petua Melayu Tradisional.

2011-04-24T21:12:00.000+08:00

Assalamualaikum?
Agak lama saya tak update blog,disebabkan masa dan jadual yang amat ketat untuk sementara waktu ini,Ok saya ingin wawarkan kepada Warga Melaka ,Kelas Senaman Tua terkini akan diadakan di Dewan Serbaguna Kampung Padang Jambu,Melaka(Berhampiran Kolej Perubatan Manipal) akan bermula pada 1 Jun 2011,setiap malam hari Rabu bermula pada jam 9 malam sehingga Jam 10 malam.Dikendalikan oleh Cik Siti Hidayah Binti Ramli ,Jurulatih bertauliah Senaman Tua dan senibeladiri wanita.Untuk maklumat lanjut sila hubungi beliau ditalian 017 633 1874..

Rakyat Malaysia Dulu,kini dan selamanya..salah siapa?

2011-03-28T23:28:00.001+08:00

Apabila membaca petikan dari akhbar ini..Metro 23/03/2011..1.7 Juta rakyat negara ini mengalami Obesiti sekali gus menwujudkan kebimbangan kerana akan meningkatkan risiko pelbagai penyakit berbahaya.Menteri kesihatan Datuk seri Liow Tiong Lai berkata,epidermic ini mengancam rakyat malaysia dan negara ini berada kedudukan ke-6 dalam senarai negara Asia dengan peratusan orang dewasa obes yang tinggi. Kajian 2006 prevelan obesiti meningkat 200 Peratus dalam jangkamasa 10 tahun iaitu dari 4.4% pada 1996 meningkat 14% pada tahun 2006.Kajian yang sama juga dijalankan kepada pengidap Diabetes kalangan rakyat malaysia berusia 30 tahun ketas meningkat 80%,manakala prevelan penyakit hipertensi meningkat sebanyak 40%. Corak gaya hidup yang tidak sihat sperti kurang bersenam,amalan pemakanan yang tidak sihat dan merokok antara penyumbang kepada peningkatan ancaman penyakit yang semakin meningkat ini...

Burn More Calories

2011-03-27T21:47:00.000+08:00

Know Why Men Burn More Calories than Women.. Males Generally have a 10 to 15 % percent faster BMR than females bcoz the male body has a larger percentage of lean muscle tissue.The simple fact is that muscle burn calories faster than fat.The more muscle you have,the more calories u burn,even at rest.

How Much Exercise Is Enough?

2011-03-19T22:35:00.000+08:00

Fitness ..has been defines in relation to a concept called physical work capacity,or how much work the body can do.Fitness can also be understood in relation to a number of components including endurance,flexibility,strength and power.You need to be fit to play sports ..
Health...,on the other hand,is a broader concept that includes being free from and resilient to disease,mental and spiritual well being,and quality of you social relationship.
Understanding the different between fitness and health is important because the level of exercise you need to be healthy is less than that need to get and keep you fit.Remember with exercise consistency is always better than intensity..any physical activity is a health gain...

There isn't a magic amount of exercise you need to do to get a benefit,the keys to make an effort and persevere.As soon as you move,you win! if you want to be healthy..

How Much Exercise Is Enough?

2011-03-04T21:15:00.001+08:00

Malaysians Don"t Exercise Enough.
The country's national survey in 1996 indicated that only 31% of Malaysian adults(above 18) ever exercised,and less than 12% exercise adequately.Even fewer among our women ever exercised(25%) or exercised adequately(7.7%).
As a results,21% of our adults are either overweight(16.6%) or obese (4.4%).
The same trend is also seen among children here.A study by universiti Kebangsaan Malaysia in 2001 showed that only 24% of our primary school children are involved in any physical activities during their spare time ,such as jogging,swimming,cycling and active games.
As a result,20% of them are either overweight(13.4%) or obese (6%).

Health MInister ,Datuk Chua Soi lek in speech on 19 June 2004..

Education..

2011-02-15T20:08:00.000+08:00

Education was one of the best ways to improve mankind.

‘Give a starving man food today and he will be hungry tomorrow. Teach him to fish, and he will learn to feed himself’.

2011-02-03T13:35:00.000+08:00

Want your child to grow up smart, happy, and healthy? She'll be off to a good start when each day begins with a healthy breakfast. Here are a few reasons to sit down to a family breakfast every morning.

Breakfast is food for thought. Brains run on glucose, which comes from food. After a long slumber, glucose is in short supply, and your body needs a refill. Kids who eat breakfast have longer attention spans and better school performance than kids who skip the meal.
Breakfast is food for (good) mood. Eating a nutritious breakfast promotes balanced blood sugar levels, warding off crankiness.
Breakfast is food for fitness. People who eat breakfast are more likely to maintain a healthy weight. Your child will have more energy to spend for physical activities, promoting a healthy body. And starting the breakfast habit early will help your child maintain the habit for years to come.

Just any old breakfast won't do. Try whole grains, fresh fruit, lean proteins, and low-fat dairy products. Avoid those highly processed "breakfast bars". If you're in a rush, opt for fresh fruit and whole-grain toast instead.

Circuit Training

2011-02-01T13:46:00.000+08:00

WThis class takes the participant through a series of exercise stations (which could also include strength training), with relatively brief rest intervals between each station. The purpose is to keep the heart rate elevated near the aerobic level without dropping off.

What are the benefits? Circuit training is a complete workout--both cardio and strength training--which saves time. Since the program is fast-paced and offers variety, it can be more interesting than a typical class that focuses on only one aspect (cardio or strength). Exercisers of all fitness levels can enjoy this class, because you can work at your own pace and resistance level.

#We recommend a low impact exercise for all warm-ups
– bike, elliptical machine,rowing,machine,walk (gradually picking up the pace to a fast walk).
#Upper and lower body exercises perform 10-15 reps
– Core exercises perform 10-30 reps.


Warm-up 10 minutes Stretch 5 minutes


Warm-up 10 minutes Stretch 5 minutes

Circuit 1x
	Step-ups (aerobic) 20 sec
	Rows (sitting) w/ dumbells
	Lumbar extension
	Squats w/ Swiss ball
	Reverse flies w/ Swiss ball & dumbbells
	Plank hold
	Hamstring flexion w/ Swiss ball
	Crunches w/ Swiss ball
	Modified push-ups
	Biceps curl


	Cool down 5-10 minutes Stretch 5 minutes

Circuit 1x
	Step-ups 20 seconds
	Leg lifts
	Dumbbell oblique
	Dumbbell lateral deltoid raise
	Modified lunge
	Roman dead lifts with dumbbells
	One arm row with bench
	Lower abdominal medicine ball twist *
	Calf extensions
	Chest press with dumbbells
	*You can use any type of ball

	Cool down 5-10 minutes Stretch 5 minutes

Keep Healthy and Fit..Every 5 of Malaysian,2 of them is having Obesity.

2011-01-23T13:27:00.001+08:00

KFC Mashed Potatoes with Gravy (individual side)

KFC Potato Wedges (individual side)

Scroll Down to See The Winner

Pick the diet-friendly KFC side dish

Compared with other fast food chains, KFC is doing fairly well in the side dish department, offering fare that's healthier than standard fries and onion rings. A couple of options include green beans and corn on the cob. Each of these individual sides differ incredibly in calorie and fat content. Mashed potatoes are creamy and usually rich with butter flavor—then you add gravy! But how do they compare to crispy potato wedges?


		The Low-Fat Winner KFC Mashed Potatoes with Gravy

The Mashed Potatoes with Gravy win! At just 120 calories and 4 grams of fat (7% of your daily value), you'll forget all about French fries. The mashed potatoes also include far fewer grams of saturated fat (1 gram or 5% of your daily upper limit). Despite being slightly smaller in serving size, the Potato Wedges are a sore loser. You'll spend 310 calories, 18 grams of fat and 3 grams of saturated fat if you choose this dish. Other healthful options include green beans (20 calories, 0 grams fat) and a 3-inch corn on the cob (70 calories, 0.5 grams of fat).

No More Exercise Excuses!

2011-01-13T12:58:00.000+08:00

Busting Common Workout Excuses..

Exercise Excuse # : I’m too tired.
It takes energy to produce energy, so while you may be tired now, even a short 10-minute walk will get your blood pumping and will boost your energy levels for up to two hours after. And regular exercise helps improve the quality of your sleep, meaning more energy throughout the day. Some research suggests working out can help regulate your sleep cycles, so you’ll fall asleep easier, sleep more soundly and wake up more rested. A morning workout—not a cup of coffee—could be just the ticket you need to feel more awake and energized all day long!

Exercise Excuse # : I don’t have time.
Eliminate 30 minutes of television viewing each night and exercise for half an hour instead. Unlike couch time, this method will strengthen muscles, burn fat, lower your cholesterol and reduce your risk of diabetes and heart disease. Record your favorite shows and watch them while lifting weights or running on the treadmill to multitask. Get up an hour earlier in the morning and go for a walk before you start your day or bring along your sneakers and go for a walk during your lunch break. There are many little time stealers in your day, from surfing the Internet to watching reruns to accepting calls from people you don’t really want to talk to. Getting rid of these distractions can add hours of free time each day—time that can be spent improving your health.

Exercise Excuse # : I’m embarrassed by my appearance.
It’s tough to go to the gym if you don’t feel good about your appearance. A well-fitting pair of yoga pants and a new T-shirt go a long way towards making you feel better about your body. Baggy, oversized shirts and track pants may be comfortable, but they make you look bigger, so find some fitness clothes shaped to play up your best assets. If you are afraid of being the biggest person in the exercise class, sign up for a class specifically designed for overweight individuals or a beginner’s class where there will be others just starting out, too. And remember: Everyone at the gym has the same goal in mind and everyone had to start somewhere. You may feel self-conscious, but chances are that no one is really paying attention to you and if they are, they’re probably silently cheering you on for working toward your goals!

Exercise Excuse # : I’m too depressed.
A Harvard University study found that after 12 weeks of weight training, nearly 90% of seriously depressed seniors no longer met the criteria for clinical depression. And just 20 minutes of aerobic exercise boosts the levels of your brain’s feel-good chemicals, making you happier and more invigorated. So exercising will actually improve your mood, even if you feel like biting someone’s head off before you begin. Many bad moods are the result of stress and exercise is a proven way to relax and lower the amount of cortisol (which is produced in response to stress) in your system. High cortisol levels have been linked to the accumulation of harmful abdominal fat.

We are all busy and have lives outside of the gym, but we all need regular exercise to help us stay healthy, lose weight and cope with the stresses of everyday life. By making excuses to avoid exercise, all we’re really doing is telling ourselves that our physical and mental health is not important and doing the dishes, driving the kids to their activities or watching mindless television is a more worthy endeavor. And nothing could be further from the truth.

Burn More Calories Walking.

2010-12-13T15:10:00.000+08:00

You don't have to be professional athlete to reap the benefit of interval walking.In this form of exercise,you alternate bust or fast,intense walking with period of slower and less intense walking.Which allowed your body to recover.In fact by doing interval for minimum every 20 minute alternate days,you can shift your metabolism into higher gear so that you burn more calories and fat in less time than if you were working out at a steady pace..

Healthy lifestyle is recommended for healthy life.

Dumbell Work Out(BIceps )

2010-12-07T18:44:00.004+08:00

Wall Sit with Dumbbell Biceps Curls

Starting Position

Lean against a solid wall, with your feet out in front of you approximately 12 inches and shoulder width apart. Hold dumbbells to your side, palms facing forward.
Action

Slowly lower your body from the hips until you reach 90 degrees at the knees. Hold that position. Holding elbows into your body, slowly curl dumbbells upward at the same time. Make sure to keep your shoulders still and just bend at your elbows. Squeeze at the top and return to the starting position.

Try doing 2 sets with 10-12 repetitions.
Muscles Worked: Biceps, Quads, Gluteus

Exercise Tip of the Day.

2010-12-05T18:17:00.000+08:00

Starting Point

Get in standard push-up position, hands on floor shoulder-width apart, elbows slightly bent, feet on a stair, step, or chair.

Action

INHALE: Bend elbows to lower chest as close to floor as possible, keeping legs, hips, spine and neck aligned.

EXHALE: Push back to starting position. Muscles Worked: Upper chest, Triceps, Shoulders

Time Involved: 3-5 minutes ,start with 5-10 reps x 3-5 sets

Body Benefit: Stronger, more defined chest

Do it in control movement,don't to fast...listen to your body..happy workout...

The wonders of Yoghurt Drink

2010-10-29T15:44:00.006+08:00

Yoghurt is a dairy product produced by bacterial fermentation of milk.
Soy youghurt,a dairy-youghurt alternatif,is made from soymilk.

Generally yoghurt contains live bacteria that helps to increase your immunity system and fight diseases,it aids in stimulating the growth of beneficial intestinal bacteria,dicouraging and destroying harmful ones.

Yoghurt can be helpful in restoring the digestive tract its normal condition after a course of antibiotics,which are liable to destroy all intestinal bacteria,both good and bad.

More and more theories are proving that yoghurt can delay the ageing process and prolong life.There more;improve your complection skins,grow smoother,more radiant with daily consumption..also add in your dieting food intake.

I love yoghurt... you should love it....

Six common mistakes to avoid when training for a marathon

2010-09-21T00:14:00.004+08:00

If you run marathons or are preparing to run your first marathon, it is vital you avoid these six common mistakes.
Mistake Number 1
Carrying out any runs that exceed a 10 mile distance during the four-week period before race day.
For a runner with average leg strength, it takes at least a month to recover from strenuous marathon training so that the race itself can be completed with rested, healthy leg muscles. Scientific research suggests that during this month before the race no workout should cover more than about 10 miles. Violating this principle will weaken your quads, which means that come race day they will still be reeling from the previous four week’s punishing training schedule.
Correct strategy:
To promote better recovery while still enhancing the ability to run marathon-type distances carry out a long run every two to three weeks. Gradually increase the duration of this effort to 22 miles but only run 10 to 12 of them at race pace. On alternate weeks, complete shorter-duration quality training.
Complete the last long run at least four weeks prior to race day.
Mistake Number 2
Carrying out just one workout per week at faster than goal marathon pace.
For endurance runners in general, max running speed is a good predictor of marathon potential. Improvements in max running speed almost always lead to upgrades in marathon performance. However, it is difficult to enhance max speed when only one 'speed' session is completed per week, especially when that 'speed' session is more of a tempo run than a higher-intensity effort.
Correct strategy:
Complete at least two faster-than-marathon-pace workouts per week, mixing interval workouts at 10-K, 5-K, and 3-K pace with neural training (see Mistake no. 3) and placing less emphasis on tempo runs.
Mistake Number 3
Failing to complete any neural training i.e. failing to train at VO2max speed and omitting 'super sets' from the overall programme.
It is certain that VO2max workouts produce more gains in VO2max, lactate threshold, and running economy than any other type of training session; these three physiological variables are great predictors of marathon success. It is likely that super sets have a similarly strong physiological effect.
Correct strategy:
Carry out a neural workout every 10 to 15 days during the early stages of marathon training - and every week during the last eight weeks before a marathon.
Mistake Number 4
Emphasizing non-running-specific strength training.
Correct strategy:
Start preparations for a marathon with six weeks of whole-body strengthening, with an emphasis on exercises which involve most of the muscles in the body simultaneously and which avoid seated and reclining postures.
Then move on to hill training and exercises which duplicate key aspects of the gait cycle, including one-leg squats, high-bench step-ups, one-leg hops in place, bicycle leg swings, reverse bicycle leg swings, eccentric reaches with toes, and arrested step-downs, focusing on weight-bearing exercises which require high degrees of coordination and must be carried out with full body weight supported by one leg at a time.
Finally, finish with about eight weeks of explosive work, including hops, bounds, sprints, one-leg squats with lateral hops, in-place accelerations, Indian hops, drop jumps, and high-knee explosions. These moves enhance the ability to run fast, and as max running speed increases, it drags marathon pace along with it.
Mistake Number 5
Using gels during the marathon itself.
This is very tricky business, since exactly the right amount of water must be taken in with each packet of gel. Take in too much water - and you end up with a hypotonic sports drink in your gullet which delivers too few carbs to your leg muscles. Take in too little water - and you concoct a syrupy goo within your intestines which actually drags in water from surrounding tissues and spurs diarrhoea. Pour sports drink down your throat along with the gel, and you might as well begin scouting around for a Portaloo.
Correct strategy:
It is possible to use gels during the race, but you'd better have a sports-drink expert or exercise physiologist calculate your water intake for you. It's far easier to simply use a sports drink throughout the race (remember never to mix sports drink with water), a practice which will increase your chances of avoiding GI upsets and delivering enough carbohydrate to your muscles.
Mistake Number 6
Employing a training programme which is devoid of variety.
Correct strategy:
Avoid a too-heavy dependence on tempo and long running, substituting an array of higher-quality workouts, including neural sessions (see Mistake no. 3), lactate-stacker workouts (two-minute intervals at close to max pace, separated by four-minute recoveries), hill climbs, fartlek efforts, speed-strength circuits, 800-metre intervals at 3-K pace, 1200- to 1600-metre intervals at 5-K speed, 2000- to 2400-metre reps at 10-K pace, and competitions ranging in distance from 5K up to the half-marathon.
These kinds of exertions will have a much broader - and larger - impact on the key physiological variables which are important for endurance-running success, including VO2max, lactate-threshold running speed, and running economy. They will also promote the ability to run faster, which is critically important for all types of racing.
A note on Lactic Acid:
It's important to bear in mind that aqua jogging does not remove lactic acid from the leg muscles. In fact, if the aqua jogging is above a fairly minimal intensity, it will actually increase muscle lactic-acid concentrations. In truth, there's no need to fret about lactic-acid levels in the muscles. Most of the stuff is removed or metabolized within minutes after a workout is over, and of course lactic acid does not cause muscle soreness or stiffness.

Exercise as Medicine

2010-09-06T16:10:00.008+08:00

Exercise is a medicine that can prevent or treat many disabling or fatal diseases..heart disease,cancer,stroke,hypertension,chronic obstructive pulmonary disease(COPD),diabetes and osteoporosis.Evidence-Based studies have found that exercise is highly effective as treatment and prevention fot those these diseases as well for health enhancement.

EXERCISE = CURES

Exercise brings health,Lack of exercise promotes disease.Exercise stimulates blood flow- i.e increase blood circulation Good health depends on good circulation.Impaired circulation is linked to conditions raging from heart disease and stroke to poor resistance and infection.

Exercise also stimulates,to due growth in muscle and bone,which benefits both young and old.As we age ,we lose muscle and bone mass and may develop problems in our muscles,joint and bones,such as Back Pain,Osteoarthritis or osteoporosis,reduce symptoms of depression,control body weight,improve musculoskeletal health condition such as lower back pain,osteoporosis and falls,as well as on obesity,depression,anxiety and stress,have been reported in number of studies(Nutrition Action Health letter, Dec 2008).

" From the top of your head to the bottom of your toes,bring physically active is the stimulus that gets most organs in the body to work at thier best" ...

An Exercise in Self-Esteem

2010-08-25T15:39:00.005+08:00

Making Friends with Your Body: The Roots of High Self-EsteemThere’s no doubt that feeling comfortable in your own skin is an important part of that “feeling-good-about-yourself” goal (also known as high self-esteem) you're trying to achieve. But the more you learn about the roots of self-esteem, the clearer it becomes that what helps the most has very little to do with achieving some abstract ideal, like a certain weight or look. In fact, there are many, many cases where people work very hard on goals like this—and even achieve them—only to find that they're still unsatisfied and unhappy. What does seem to have major, positive effects on self-esteem is the process of moving yourself—the right way—from where you are towards where you would like to be.

Exercising the “Right” Way, for the “Right” Reasons.If you are carrying a lot of unhelpful baggage in the form of poor body acceptance, negative body image, or even body-rejection due to excess weight, then exercising the right way and for the right reasons may well be your shortest, fastest, and easiest path away from these problems. it is good for your body and you want to take good care of your body. When you do that, you affirm that you and your body are friends—not enemies—and you open yourself up for healthy communication with your body, allowing it to tell you what you need. This will work much better than setting out to burn calories so you can get rid of all that ugly fat you can’t stand.

Turn some exercise time into playtime. You are, among other things, an animal with a body that needs to play. Notice how happy and excited your dog or child is when he gets to go out and play—especially when you physically play together. There is a part of you that still feels the same way. This need doesn’t go away just because you get older, become more serious, or are a little out of shape. The more exercise you can do in the form of sports, games, and other activities that are fun and rewarding themselves, the better. So be creative—turn some of those daily walks into group games, golfing or Frisbee, racing with your dog, or even belly dancing!

Don’t just mark time. Make exercise a challenge and notice how you respond. The simple act of setting personal performance goals and watching yourself achieve them can work wonders. Keep a journal where you record what you do during your exercise sessions, noting the improvements in your capacities over time. Hold little competitions against yourself, trying to improve on your personal bests (not world records) a few times a month, and reward yourself when you succeed. Pay special attention to how exercise affects your mood, and let your body teach you how to use the type and intensity of the exercise you do to influence your state of mind.

Research shows that individuals who exercise feel better about themselves and their bodies. Once you start a workout program (or begin exercising), you'll soon experience the positive changes in self-esteem and body image that regular exercisers of all shapes and sizes enjoy. It's never too late to start feeling better about yourself!

Good Luck..

5 Metabolism Boosters: Separating Fact From Fiction

2010-04-11T21:35:00.005+08:00

Don't eat close to bedtime.
You may have been told not to eat too close to bedtime because of the theory that your metabolism slows down at night and you'll lose less weight than you would if you ate the same food earlier in the day. Not true, says Donna L. Weihofen, MS, RD, health nutritionist at the University of Wisconsin Hospital and Clinics in Madison, Wisc. "Calories count whether you eat them in the morning or at night. The problem with nighttime eaters is that they are usually eating far more calories than they think, and the calories are denser."

Drinking water speeds metabolism.
Drinking plenty of water is healthful for a number of reasons, but it doesn't make your body burn calories faster. It can help you feel full, which may keep some cravings at bay. "But that effect doesn't last very long...cautions. "One of the things that does help is soup before a meal. A broth-type soup does help cut down on the amount of calories you will eat." Of course, broth won't speed metabolism, either, but it will help you stick to your diet plan

Eat at the same time or at certain times every day to burn calories.
Some diets recommend eating every couple of hours, while others advise sticking to a consistent schedule or number of meals for weight-loss success. Following a set schedule may help you stick to a diet plan, but doesn't help you burn more calories. "There's no magic to that. "It's whatever fits your lifestyle and your diet."

Eating breakfast boosts metabolism.
Eating breakfast on a regular basis is important for shedding weights(Kg), but not solely because it improves your metabolism, says Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. People who eat only one meal a day will shut down their metabolism. So breakfast is partly a metabolism-booster and it is partly to make sure you stay on track for the rest of the day. People who eat breakfast are less likely to binge later in the day, which of course promotes weight loss.

Build muscle. (GO workout at the GYM)
The reality is that there is only one way to enhance metabolism: Build more lean muscle mass. "The best way to increase metabolism is by incorporating physical activity, both cardio and weight training, to increase lean muscle mass, which is what burns the calories!...giantactive

8 tips untuk memulakan program kecergasan anda

2010-04-04T11:57:00.004+08:00

1.Merangka corak latihan yang sesuai dengan diri anda
Untuk mencapai tahap kecergasan anda perlu merangka dahulu corak latihan kecergsan yang perlu anda lakukan..secara tidak langsung ia akan membantu mengekalkan tahap motivasi dan prestasi anda dalam program senaman yang anda lakukan..

2.Corak latihan yang logik untuk dicapai.
Corak latihan yang di buat biarlah masuk akal,ini semua nak cepat..lemak di simpan bertahun tahun tetapi anda ingin buang dalam masa yang singkat,ini akan mendatangkan kemudaratan pada tubuh badan individu itu sendiri.Ambil masa untuk corak latihan untuk objektif jangka masa pendek dan jangkamasa panjang.Kehilangan berat badan yang sesuai adalah 0.5 - 1 kg seminggu dan dalam setahun anda mungkin akan kehilangan 24kg..ini kerana peningkatan secara normal berat badan manusia akan meningkat 5 - 10 kg setahun.Anda boleh cuba latihan Larian 5KM dalam masa 6 bulan dan Larian Marahton dalam masa 18 bulan,secara tidak langsung corak latihan jangka panjang dpat membantu mengawal corak latihan dan lebih fokus.

3.Catatkan program latihan yang telah anda akan lakukan.
Perancangan dan corak latihan yang anda lakukan anda boleh catat dalam diari,secara langsung tidak menganggu jadual kerja harian anda dengan jadual senaman anda..Komitmen ada;lah penting untuk mencapai target yang anda ingin capai..susun jadual anda supaya anda tidak ada obligasi dengan aktiviti lain.

4.Cari workout buddy.(Teman Bersenam bersama)
Cari teman yang ingin melakukan senaman bersama,lakukan didalam kumpulan 2-5 orang secara langsung dapat meningkatkan motivasi positif bersaing diantara satu sama lain untuk mencapai objektif ,meningkatkan semangat untuk bekerjasama berusaha mencapai tahap kecergasan yang anda inginkan.

5.Dapatkan alatan dan pakaian yang sesuai.
Pemilihan pakaian dan alatan yang sesuai amat penting kerana ia dapat membantu meningkatkan tahap keselesaan ketika bersenam dan secara tidak langsung dapat mengurangkan kecerderaan semasa bersenam dan latihan akan menjadi lebih efektif serta berkesan.Berbelanja dengan buget anda dapatkan kasut yang sesuai dan alatan yang sesuai dengan keperluan aktiviti ,kalau anda ingin lakukan dirumah dapatkan Resistance Band atau Fitness Ball tetapi kalau anda bersenam di Gimnasium mungkin alatan senaman telah disediakan di sana.

6.Pilih corak latihan yang sesuai dengan anda.
Bagaimana cara dan dimana anda ingin bersenam terpulang kepada individu,yang penting anda dapat meneruskan cara hidup aktif,anda boleh mendapatkan video senaman di rumah ,pergi ke taman rekreasi,taman permainan,kelas senaman atau pergi ke gimnasium berhampiran.Gym adalah tempat yang terbaik untuk memulakan senaman kerana pelbagai sumber alatan,kelas senaman,jurulatih peribadi dan berkumpulan yang dapat membantu mencapai apa yang anda ingin capai dalan aktiviti senaman.Kalau anda ingin kan pelbagai jenis bentuk aktiviti dan pelbagai jenis latihan dapatkan pusat kecergasan yang menawarkan anda pelbagai aktiviti..

7.Dapatkan jurulatih yang bertauliah dan berpengalaman.
Anda boleh dapatkan bantuan jurulatih di pusat kecergasan untuk memastikan anda melakukan senaman dengan cara yang betul dan mengikut kemampuan tubuh badan anda..Jika anda ingin dapatkan jurulatih peribadi yang dapat menyediakan pelan kecergasan senaman untuk menbantu anda mencapai tahap senaman yang optimum,saya amat mengalakkannya,walaupun kos RM perlu dibayar tetapi berbaloi..terutama mereka yang baru berjinak-jinak dengan latihan bebanan (Weight training)atau aktiviti senaman.Jurulatih akan memastikan senaman anda berada dalam teknik teratur dan meningkatkan skill kecergasan anda.

8.Pelbagai aktiviti rutin anda.
Jangan jadikan aktiviti kecergasan anda boring atau mencapai tahap pleto kerana melakukan aktiviti yang berulang atau sama setiap hari,bentuk pelbagai corak latihan yang sesuai dan pelbagaikan diantara alatan latihan bebanan atau senaman kardiovaskular,mengikuti kelas latihan berkumpulan yang anda suka seperti kelas aerobik hip hop,kick boxing,step ,latin dsb atau pilihan di luar gimnasium seperti bersukan dengan rakan-rakan,Pelbagai corak aktiviti yang anda lakukan dapat menjadikan senaman sebagai satu aktiviti rutin kearah kesihatan yang cergas.

Diet...makan buah je....boleh ke?

2010-03-23T15:33:00.005+08:00

Diet Sihat dengan buah-buahan . Ketika kini banyak program pelansingan badan yang boleh didapati di luar sana.Namun, kita harus berhati dalam memilih program diet yang sesuai,Ini kerana impian untuk memiliki tubuh yang langsing akibat salah memilih program diet akan menyebabkan kegagalan program diet tersebut .Dalam memilih program diet, membataskan kumpulan satu kelompok makanan tertentu seperti hanya mengambil buah dan sayur tidak benar dalam ertikata diet seimbang. Kerana tubuh akan kekurangan zat lainnya yang diperlukan seperti protein, karbohidrat, dan mineral .Oleh kerana itu, diet dengan buah-buahan juga harus seimbang dengan nutrisi yang lainnya.
Pengambilan buah-buahan, adalah alternatif satu program diet dengan lebih banyak mengambil sayuran dan buah segar. Program ini jauh lebih baik kerana dari sayuran dan buah segar banyak mengandungi fiber atau serat sebagai komponen makanan yang penting untuk diet. Pengambilan buah dan sayuran dalam jumlah tinggi itu dapat pula menghindarkan individu dari serangan jantung dan kanser.
Senarai sebahagian dari 10 buah-buahan yang bermanfaat untuk kesihatan dan kaya kandungan nutrisinya:

Epal- mengandung karbohidrat terutama ketika sedang tumbuh dan kaya pectin (sejenis serat). epal mengandung flavonol yang disebut quercetin yang dalam beberapa kajian memiliki bahan anti radang kanser. Quercetin juga mengandung bahan antiradang sehingga bermanfaat bagi penyakit seperti arthritis. Sedangkan kandungan gizinya, epal mengandung vitamin C tetapi tidak sebanyak buah jeruk.

Strawberi- mengandung ellagic acid sebagai antioksidan. Dalam beberapa penelitian ellagic acid terbukti dapat menghalang proses pertumbuhan tumor dalam paru-paru, osephagus, payudara, cervix dan lidah. Didalam perubatan alternatif strawberi diyakini memiliki antibakteria dan digunakan sebagai pembersih sistem pencernaan. Strawberi banyak mengandung vitamin C.

Pisang- merupakan sumber vitamin B6 yang dapat meningkatkan untuk membuat serotonin dalam otak. Serotonin berfungsi mengurangi rasa sakit, menekan nafsu makan, dan membuat merasa relaks dan mengurangi ketegangan. Didalam perubatan tradisional, pisang digunakan untuk menyembuhkan radang perut. Tidak seperti buah-buahan lain, pisang mengandung banyak karbohidrat, sedikit mengandung karotin dan vitamin C namun kaya potasium.

Tembikai- mengandung gula yang tinggi dan lycopene yang berfungsi sebagai antikanser. Tembikai merah dan kuning juga mengandung carotenoid yang dapat melindungi sel tubuh terhadap kerosakkan radikal bebas(Free Radical) dan dapat juga diubah menjadi vitamin A dalam tubuh. Tembikai merupakan sumber carotenoid dan juga mengandung vitamin C.

Asam jawa-mengandung phytochemical yang disebut hesperidin yang berfungsi sebagai antioksidan. Asam jawa juga sumber pectin yang berfungsi menurunkan tekanan darah dan termasuk buah rendah serat namun sumber vitamin C dan folate.

Mangga- mengandung carotenoid yang disebut beta crytoxanthin, malah antioksidan yang dapat melindungi terhadap beberapa jenis kanser seperti kanser usus dan kanser tulang. Mangga termasuk buah yang kaya mengandungi carotenoid, serat, dan vitamin C

Kiwi- mengandung pigmen yang disebut klorofil yang memberikan buah tersebut warna hijau. Kiwi dapat dikatakan mampu untuk mengawal keradangan kanser. Satu buah kiwi sudah cukup untuk memenuhi keperluan vitamin C orang dewasa.

Plum- mengandung phytochemical yang disebut ferulic acid, yang membantu mengawal antikanker. Penelitian menujukkan banyak konsumsi ferulic acid dapat membantu menurunkan risiko kanser usus. Plum merupakan buah yang kaya serat dan potasium.

Anggur-Kulit anggur mengandung phytochemical yang disebut resveratrol yang terbukti dapat meningkatkan kesihatan jantung, antikanser, antibakteria, dan mengandung antioksidan. Anggur memiliki kandungan serat dan vitamin C serta kandungan gula yang tinggi.

Nenas -mengandung enzim bromelain yang memiliki kemampuan untuk menguraikan protein. Nenas sering dipakai sebagai bahan masakan jika dicampur dengan daging selain membantu pencernaan, mengaktifkan pembekuan darah, mencegah sinus, dan infeksi saluran kencing. Nenas merupakan sumber vitamin C dan serat serta mengandung kadar gula yang tinggi.

Kekurangan tahap pengetahuan yang selalu dilakukan ketika melakukan program diet

1. Melewatkan makan pagi,Sarapan dengan memilih makanan tepat di waktu pagi hari sangat penting bagi tubuh untuk memberi tenaga yang diperlukan untuk menghadapi rutin harian pagi agar terhindar dari mengambil makanan ringan bergula atau berlemak ketika merasa lapar.

2.Mengambil makanan kurang lemak berlebihan,Sebenarnya makanan bebas lemak(Fat Free) tidak bererti makanan itu mengandung kalori rendah.

3. Pengambilan salad,Salad mengandung kalori yang tinggi seperti burger,jika apabila sayuran itu dilimpahi dengan keju, roti kering, dan sos cream berlemak tinggi.Ini kerana pengambilan lemak dari sumber tumbuhan lebih baik dari sumber haiwan.

4. Memilih jus segar dibandingkan epal atau awet(preservertive fruit),Pengambilan buah-buahan segar jauh lebih baik kerana banyak ditemui fiber atau serat sebagai komponen makanan yang penting untuk diet.

5. Mengawal pengambilan kalori pada tahap yang rendah dari keperluan harian, kalori rata-rata tubuh individu seseorang yang normal adalah 1.200 sampai 1.500 kalori setiap hari di perlukan oleh manusia untuk berfungsi. Jika dilakukan pengawalan kalori yang berlebihan, akan memperlambat metabolisme tubuh yang mengakibatkan menimbulkan masalah kesihatan seperti anemia.

How Not to Overtrain During Exercise ...

2010-02-21T13:10:00.006+08:00

Exercise Overload: Why You Shouldn’t Overtrain Too much high-intensity exercise can harm your body, so be careful not to overtrain. Here are some warning signs that you might be overdoing your workout..
Constant pain or soreness. A little bit of soreness after exercise is normal, and it means you pushed your muscles just enough. But that soreness should pass in a day or two. If your muscles are constantly sore and your joints ache with pain, you're probably pushing yourself too hard.
Difficulty during workouts. If you are struggling to do exercises that were once easy, it's time to ease up on the workouts.
Increased heart rate. Your heart rate should go up during exercise, but if your heart rate is increased even when you're not working out, that's a concern. People who overtrain may also notice that their heart rate takes longer to get back to normal after exercise.
Can't sleep, can't eat. Too much exercise can make you lose your appetite and also make it difficult to sleep, particularly if you exercise within two hours of bedtime.
Changes in menstruation. Women who overtrain may notice that their periods become irregular or stop completely.
Getting sick. Excessive exercise can wear down your immune system, so you may be constantly catching colds and other infections. You may also notice frequent headaches.
Losing too much weight, lack of energy, depression, difficulty concentrating, and feelings of irritability are other warning signs of overtraining.
Exercise Overload: Overtraining or Incorrect Technique? Be certain that you aren't confusing overtraining with doing exercises incorrectly,
So how can you distinguish between problems due to overtraining and soreness from improper exercise techniques? "If you’re always sore and your muscles are never recovering and they're very tight, your joints ache, and you can't sleep at night," overtraining is likely to blame also points out that "when you're working out hard, you are tearing your muscle fibers down. You have to make time for recovery" to prevent the effects of overtraining.
Exercise Overload: Taking a Break If you're experiencing these symptoms, try the following:
Talk to a personal trainer first to see if there's a problem. "Have a trainer watch your routine and make sure that you're exercising correctly, in proper form,
Scale back your exercise routine. “Vary your intensity. And make sure you're stretching, drinking plenty of fluids, and getting proper nutrition,”.
Don’t ignore pain. If you're injured, "seek medical attention and take a break,
Take an exercise break. If you haven't sustained an injury, but notice it's harder for you to complete workouts, your body probably needs a break. Allow your body to rest by taking several days or maybe even a few weeks off to recover fully. You're not going to lose your fitness by taking some time off: Your body needs it.
Let your body heal, then gradually get back into your exercise routine. Slowly work into a routine that's less strenuous; replace aggressive workouts with more moderate ones. If you're a runner, try light jogging for shorter distances. If you lift weights, cut back on the amount of weight you lift and the frequency of lifting. Work with a trainer to help determine the right amount of exercise, so that you don't suffer the effects of overtraining again.

Exercise is necessary for good health; just be sure not to risk illness and injury by going overboard.

Fitness Workout Philosophy

2010-02-16T16:57:00.002+08:00

Workout Philosophy

It's not what you do; it's how you do it! I believe it's essential to perform your workout with perfect technique; this way you are much less likely to get injured and each exercise will then be more effective.

Keep fit and stay healthy

Boot Camp..?

2010-02-16T16:45:00.007+08:00

Not long ago, boot camp workouts were the thing. In many cities, you could sign up for a program, meet in local parks and kill yourself with workouts that resemble the physical training of soldiers. Well, you don't have to train like a soldier to lose weight and get in shape...

What is The Boot Camp?

Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.

Boot Camp training are:

.A great way to burn lots of calories.

.Efficient - you work your whole body in a short period of time.

.Fun - each exercise is different so you don't get bored.

.Easy to fit in to a busy schedule - You can do it anywhere with little equipment.

.As challenging as you want them to be.

Just wait for Giant Active Boot Camp training...coming soon April 2010

How Exercise Eases Anxiety

2010-01-24T12:23:00.003+08:00

Anxiety can be overwhelming and cause many physical and emotional side effects. When you can't stop worrying, you can't sleep and you may even feel sick to your stomach. While an anxiety disorder should be monitored and treated by a qualified professional, exercise can be part of an effective treatment plan to help manage your anxiety symptoms.

Exercise and Anxiety: What the Research Says "Exercise won't cure anxiety or depression, but the physical and psychological benefits can improve the symptoms,” explains Sally R. Connolly, LCSW, a therapist at the Couples Clinic of Louisville in Kentucky. "Research shows that at least 30 minutes of exercise three to five days a week can significantly make a difference.” Some studies have suggested that regular exercise can help alleviate anxiety as much as medications, and the anxiety-relieving effects of exercise may last longer than those of drugs.

Exercise and Anxiety: Who Benefits
While everyone can reap psychological benefits from exercise, research suggests that people who may see the biggest improvements in anxiety symptoms are those who:

Exercise consistently for at least several weeks Are not already physically active Have severe anxiety Do aerobic exercise, such as jogging, swimming, or dancing Exercise has also been shown to be effective in managing symptoms of depression, which frequently affects people with anxiety disorders.

Exercise and Anxiety: How Exercise Helps
"Anxiety is usually linked to an increased heart rate," notes Connolly. "Exercise can be very helpful with calming people's heart rate."

During exercise, your heart rate shoots up, but over time, as your fitness level improves, your heart begins to work more efficiently. As a result, your resting heart rate between exercise sessions eventually becomes slower. Improved heart and lung function due to regular aerobic activity are often associated with a greater sense of overall well-being, which can help offset feelings of anxiety.

Even short bursts of exercise — just 10 to 15 minutes at a time — can improve your fitness and your mood. Connolly recommends that her patients get a total of 30 minutes of exercise a day, which can be broken into 10-minute blocks if necessary, between six and seven days a week.

Exercise can even help prevent anxiety disorders from beginning in the first place. One study showed that regular exercisers were at a 25 percent reduced risk of depression and anxiety disorders over a five-year period. Not surprisingly, exercise has also been found to improve mental clarity and concentration, both of which may be negatively affected by anxiety. Chemicals released in the brain during exercise may help improve the ability to focus and deal with stressful situations, thereby lessening the risk of anxiety and depression.

Exercise and Anxiety: Anti-Anxiety Workouts
Any exercise can help diminish anxiety, but Connolly says aerobic exercise that really gets your heart rate up will be the most beneficial. Some good aerobic exercises that can help manage anxiety are:

Swimming, Biking, Running, Brisk walking, Tennis & Dancing "Dancing is a great exercise, and it has a lot of other side benefits. And it's great when you dance with other people," notes Connolly, since socializing can also boost your mood.

Though not aerobic, yoga can help offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind and alleviate worry.

While weight training and other strengthening exercises are important for your overall health, they don’t seem to offer as much anxiety relief as activities that get your heart rate going.

We all know that exercise is good for the body, and now research shows that it's also good for the mind. In addition to managing your anxiety with a doctor's help, exercise is a powerful tool you can use to enhance your physical and mental health.

Today's Health Newsletter

STOP SMOKING...

2010-01-02T23:00:00.004+08:00

Why Is It So Hard to Quit Smoking?
Smoking is so extremely addictive that many people fail at their first attempt to quit. Learn more about why this is true.
The American Cancer Society says about 70 percent of smokers want to quit and about 40 percent make an attempt to stop smoking each year. However, only 4 to 7 percent actually accomplish this goal without assistance.
Why is it so hard to quit smoking?
The short answer is nicotine. The long answer is more complex. First, nicotine is physically addictive and, second, nicotine addiction also causes psychological changes in smokers because they connect its pleasurable feelings to many different aspects of their lives. Cigarette smoking becomes interwoven with their lives, so that when they try to quit smoking, they not only have to beat back an addiction to smoking, they also have to deal with dozens of triggers that can prompt a desire to smoke.
Nicotine is a drug that naturally occurs in tobacco. When you puff on a cigarette, you inhale nicotine in the smoke and it then spreads through your body. Nicotine interferes with communication between nerve cells. The result is a relaxing, pleasant feeling that makes you want to smoke more.
As you continue to smoke, your body adapts and becomes tolerant to nicotine. You have to smoke more cigarettes in order to achieve the same pleasant feeling. Because your body metabolizes nicotine quickly, the level of nicotine in your blood drops within a couple of hours and you find yourself needing to smoke repeatedly throughout the day to refresh the drug’s effect. At some point, enough nicotine may accumulate in your system that you may need only a certain number of cigarettes each day to keep the level stable.
Source from Medical Review Magazine

Star anise (Bunga Lawang) Cure for H1N1 ?

2009-12-05T17:38:00.003+08:00

Star anise, star aniseed, badiane or Chinese star anise, (Chinese: , pinyin: bājiǎo, lit. "eighthorn";
Malayalam: ) is a spice that closely resembles anise in flavor, obtained fromthe star‐shaped pericarp of Illicium verum, a small native evergreen tree of southwest China. The star shaped fruits are harvested just before ripening. It is widely used in Chinese cuisine, in Indian cuisine where it is a major component of garam masala, and in Malay–Indonesian cuisine. It is widely grown for commercial use in China, India, and most other countries in Asia. Star anise is an ingredient of the traditional five‐spice powder of Chinese cooking. It is also a major ingredient in the making of phở, a Vietnamese noodle soup. It is used as a spice in preparation of Biryani inAndhra Pradesh, a state of southern India. In Marathi, it is called BarDan, which literally means "spice with twelve seeds".

Medicinal uses
Star anise has been used in a tea as a remedy for rheumatism, and the seeds are sometimes
chewed after meals to aid digestion. As a warm and moving herb, Ba Jiao is used to assist in
relieving cold‐stagnation in the middle jiao, according to TCM. Shikimic acid, a primary feedstock used to create the anti‐flu drug Tamiflu, is produced by most autotrophic organisms, but star anise is the industrial source. In 2005, there was a temporary shortage of star anise due to its use in making Tamiflu. Late in that year, a way was found of making shikimic acid artificially. Roche now derives some of the raw material it needs from fermenting E. coli bacteria. The 2009 swine flu (H1N1) outbreak led to another series of shortages as stocks of Tamiflu were built up around the world, sending prices soaring. Star anise is grown in four provinces in China and harvested between March and May. Its also found in the south of New South Wales. The shikimic acid is extracted from the seeds in a tenstage manufacturing process which takes a year. Reports say 90% of the harvest is already used by the Swiss pharmaceutical manufacturer Roche in making Tamiflu, but other reports say there is an abundance of the spice in the main regions ‐ Fujian, Guangdong, Guangxi and Yunnan. Japanese star anise (Illicium anisatum), a similar tree, is not edible because it is highly toxic (due to containing sikimitoxin); instead, it has been burned as incense in Japan. Cases of illness, including "serious neurological effects, such as seizures", reported after using star anise tea may be a result of using this species. Japanese star anise contains anisatin, which causes severe inflammation of the kidneys, urinary tract and digestive organs.
"Swine Flu Bumps Up Price Of Chinese Spice", NPR, 18 May 2009

An Anti-Aging Diet for Your Skin

2009-11-30T22:45:00.004+08:00

Skin creams may help, but adding specific foods to your diet might be a more practical way to maintain a youthful appearance.
“Eat a fiber-rich diet with a variety of fruits and vegetables,"Eight to 10 servings a day will help keep you young. Fruits and vegetables are generally low-calorie and have the ability to detoxify and renew your cells." Add these great anti-aging food choices to your regular diet:
Colorful berries. The antioxidant anthocyanin is what gives berries their blue, red, and purple colors. To get a healthy dose of this potent antioxidant, eat plenty of blueberries, raspberries, strawberries, blackberries, pomegranate, cherries, acai berries, and blood oranges, to name a few of the best choices. Each of these foods has a variety of other powerful antioxidants that repair and protect your skin’s cells.
Broccoli and broccoli sprouts. Quercetin is another powerful antioxidant that is found in broccoli, along with other foods including cranberries, onions, and apples. It is a natural anti-inflammatory agent as well, fighting the No. 2 cause of aging. Broccoli sprouts have 30 times more isothiocyanates (yet another antioxidant) regular broccoli.
Spinach. Lutein is found in spinach, kale, corn, and other vegetables. It has the ability to give additional antioxidant capacity to your skin and enhances skin hydration.
Garlic. Allium is an antioxidant that packs a punch. Garlic, onions, and scallions are loaded with this free-radical fighter that is good for your skin and your immune system.
Beans. “Eat your beans, too, Anthocyanin is found in very high quantities in black beans and black soybeans. Soybeans are also high in isoflavones, also linked to anti-aging properties.
Tea. Catechins, found in green tea, dark chocolate, and red wine, are another antioxidant that packs a wallop. “Have three to six cups of tea a day with lemon, which enhances the antioxidants’ activity in your cells,”.
Yellow and Orange Root Vegetables. Put plenty of beta-carotene on your plate. These super-antioxidants are good for your skin and eyes. Good choices include carrots, sweet potatoes, pumpkins, and squash.
Tomatoes. Lycopene, in red grapefruit, tomatoes, watermelon, and pink grapefruit, is a powerful weapon against free radicals. It has the ability to inhibit sun-induced aging and can neutralize free radicals.suggest “Fill your glass with tomato juice or V8 juice daily.”
Nuts. Eat a handful of nuts and seeds a day. They are loaded with “good” fat that helps “plump” your skin, antioxidants and lots of minerals that are good for your skin, too.
Salmon. “Eat salmon at least three times a week,” It has a host of benefits for your skin, from the omega-3s to the high-quality protein. Make it a regular in your diet, and you will see plumper, more youthful skin in about six weeks.
Water. Stay hydrated: Drink six to eight glasses of water a day. (And if you are drinking decaffeinated tea, that counts.) Caffeinated beverages can dehydrate you, which can contribute to dry, sallow-looking skin.
Eat fruits and vegetables raw when possible. If you cook them, steaming is the best way to go to keep all of the anti-aging, anti-wrinkle antioxidants. At the same time, cut down on sweets. Avoid processed, refined foods and sugars, which can increase free-radical activity.
If you choose from all these wonderful anti-aging and anti-wrinkle foods as often as possible, you will be on your way to a healthier, younger-looking you.
KEEP YOUR DIET AND DON'T FORGET TO EXERCISE....

Tauge ..try this...yummie..yummie

2009-11-13T01:26:00.004+08:00

Menu TAUGE untuk hidangan makan tengah hari mahupun makan malam sering kali dipandang sebelah mata oleh kebanyakan kita. Tauge dilihat sebagai hidangan yang langsung tidak menyelerakan.
Tapi tahukah anda, tauge yang kerap kali menjadi pilihan terakhir untuk dijadikan sayur ini sebenarnya mempunyai banyak khasiat. Tauge dikatakan mampu menyumbang kepada kesuburan lelaki dan wanita. Pengambilan tauge oleh kaum lelaki mampu membuatkan sperma yang dihasilkan oleh golongan ini makin baik. Begitu juga wanita, ia cukup berkesan membantu kesuburan telur yang dihasilkan.
Bagaimanapun, khasiat tauge tidak sekadar penyumbang kesuburan, ia juga terbukti melalui kajian mengandungi bahan yang dapat melumpuhkan bibit kanser, usus besar, pankreas dan juga penyakit leukimia.
Mengikut kajian yang dijalankan tauge sama ada dari jenis kacang hijau, alfalfa dan sebagainya mengandungi banyak unsur fitokimia ya berkhasiat. Salah satunya ialah kanavanin (canavanine), sejenis asid yang amino. Kanavanin, dikatakan mampu melumpuhkan bibit kanser leukimia, usus besar dan pankreas.
Selain itu, tauge juga mempunyai estrogen semulajadi berfungsi sama dengan estrogen sintesis. Estrogen dalam tauge dapat meningkatkan kepadatan dan susunan tulang, serta mencegah kerapuhan tulang (osteoporosis)
Pengambilan tauge oleh wanita secara kerap dapat membantu mereka menghindar mereka dari kanser payudara, gangguan menjelang menstruasi,simptom pra-menopaus, dan gangguan akibat menopaus.
Sewaktu kacang-kacang dicambahkan untuk dijadikan tauge secara umum kadar saponinya meningkat sehingga 450 peratus. Mereka yang berisiko penyakit strok dan serangan jantung, gara-gara kadar lemak darah yang tinggi dianjurkan lebih banyak mengambil tauge dalam menu harian mereka. Saponi dalam tauge, menghalau "lemak jahat" LDL, tanpa mengganggu kandungan lemak baik HDL.
Selain sarat DNA, tauge padat dengan antioksida kuat yang menghalang tubuh dari radikal bebas perosak sel DNA. Pelindungan ini menguatkan kesimpulan tauge merupakan sayuran yang membuat anda menjadi lebih muda.Awet Muda tau...
Satu lagi khasiat tauge yang tidak kurang hebat adalah membantu membuang kotoran dalam usus besar kerana mengandungi banyak serat dan air. Inilah yang menjadi tunjang utama tauge dalam memerangi sel kanser.
Apabila kotoran segera meniggalkan usus besar, tiada lagi zat-zat racun dalam kotoran yang yang dapat diserap tubuh. Ia akan mencegah pengumpulan bahan beracun yang dapat merangsang berseminya benih kanser. Selepas membaca kebaikan sayur tauge janganlah ragu-ragu lagi untuk mengambilnya.
Jadi apalagi, mari kita ramai-ramai makan tauge hari-hari.
Just think to ask my wife cooked fried tauge..

Top 10 Reasons for get exercise in the morning

2009-09-25T20:57:00.003+08:00

TRY THIS.....
1-Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
2-Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
3-Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
4-Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
5-When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
.Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
.Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
6-Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
7-People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
8-Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
9-More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
10-Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!

Effective Diet...it's your decisions.

2009-09-14T06:33:00.001+08:00

Made some good diet decisions - now here are ways to make still more:
1) Collect Calorie Bargains - – find three or four lower-calorie versions of what you typically eat three to four times a week and make substitutions you can live with, forever. (Just make sure you don’t overindulge in your newly found Calorie Bargains — that defeats the purpose!) My meal plans have built-in Calorie Bargains, to give you easy, brand-name substitution options that will still keep you on track.
2) Switch Out – replace whole milk with skim, eggs with egg whites, and drink water or no-calorie iced tea instead of soda. FYI: by cutting out one can of soda per day, you can avoid putting on an extra 13 pounds per year in empty calories.
3) Stay Single stock up on single-serving snack foods; never buy in bulk.
4) Learn to Love Labels - required eating makes for required reading. Never eat anything that contains more than 15 calories without thinking about it.
5) Fast Food Is OK – as long as you order smart! Most fast-food restaurant menus offer low-calorie options; learn what they are before you show up to avoid last-minute temptations. My meal plans are designed with built-in recommendations for prepared or fast-food items so you can order on the fly!
BONUS TIP Just For You:
Take a Walk – walking is the number one form of activity to control weight. Locate all parks, recreation centers, bike and hiking paths in your area, and use them! A three-minute walk after each meal can save you as much as four pounds less body fat per year.

6 Reasons to Add Strength Training to Your Workout

2009-09-11T21:23:00.007+08:00

Strength Training: The Benefits
Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:
1. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston
2.Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training
.Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
.Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
4.Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

Remember this...If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training...ratio Ministry Health of Malaysia haved found 3:1 every 3 obesity women in malaysia haved 1 obesity men...huh.

Why Do Abs Exercises Hurt My Neck?

2009-09-05T00:20:00.003+08:00

Q: Why are my crunches hurting my neck so much? Am I doing them wrong?

A: Yes and no. Doing abdominal exercises can strain the neck simply because the average head weighs 8 to 12 pounds. When your neck muscles are weak, you will really feel that strain. A way to improve this is to perfect your form.

First off, don’t pull on your head. Place your fingertips behind your ears, not on your neck. You want to support the weight of your head without pulling on your neck and creating strain. Try picking a spot on the ceiling to stare at in order to keep your chin off your chest.

Last, place your tongue against the roof of your mouth while crunching — weird, I know, but it helps relieve some of the pressure on your neck muscles.

Also, remember that as you continue to work out, the muscles in your neck will get stronger and you will be better able to tolerate the discomfort.

MERDEKA..MERDEKA..MERDEKA...

2009-08-30T14:23:00.008+08:00

Salam Hormat,Salam Satu Malaysia?
Merdeka..Merdeka..Merdeka,Itulah 3 perkataan yang dilaungkan oleh Tunku Abdul Rahman Putra Al-Haj iaitu bapa Kemerdekaan Malaysia pada tanggal 31 Ogos 1957 tahun dahulu yang akan di laungkan oleh rakyat Malaysia pada hari esok...sempena Kemerdekaan negara kita Malaysia ke 52.
Mungkin pada tahun ini perayaan tidak semeriah pada tahun sebelumnya kerana menghormati bulan ramadhan bulan mulia umat islam di Malaysia yang menganutinya. Tapi apa yang menyedihkan masih ramai rakyat Malaysia tidak memahami apa itu kemerdekaan? Apabila ditanya APA ITU KEMERDEKAAN? Mereka rata-rata menyatakan ada konsert menjelang 31 Ogos jam 12 malam dan esok perarakkan kat Dataran Merdeka/Dataran Putrajaya..
Kemerdekaan yang di perolehi oleh Malaysia atau MALAYA pada sebelumnya bukan mudah untuk kita dapatkan,dari penjajahan demi penjajahan yang negara dan rakyat nenek moyang kita telah lalui untuk menjadikan Malaysia tempat yang mana kita bebas bergerak didalamnya aman dan damai.Kemakmuran yang kita kecapi dari kesusahan yang lampau janganlah kita persia-siakan pada waktu ini dan untuk generasi kita pada akan datang..
Semoga keamanan yang di kecapi pada hari ini,kita tidak lupa erti kesusahan ,kepayahan nenek moyang kita lalui.. Sebagai rakyat Malaysia kita harus berbangga kerana Malaysia setanding dengan seantero negara maju yang lain.
Inilah nukilan dari hati kecilku semoga negara yang ku cintai ini akan terus makmur,gemilang dan terbilang..Al-Fatihah kepada pejuang negara yang menabur bakti ,gugur di medan perjuangan..untuk mendapatkan kemerdekaan semoga mendapat syurga balasan di akhirat...amin....
Selamat Berbuka puasa..huh petang ni rasa nak makan sup....he..he Merdeka..Merdeka ..Merdeka

calories vs metabolism

2009-08-12T00:00:00.015+08:00

Can Eating Too Few Calories Stall Your Metabolism?
If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts.
"It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite way," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator at the Austin Dietetic Association in Austin, Texas.
Calories and Your Health
The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. But if your calorie intake dips too low, says Lummus, your body could go into starvation mode. "Your body will start to store fat because it thinks it is not going to get anything," says Lummus. "You will be at a point where your body is kind of at a standstill."
Lummus says that when your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight.
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight.
"It is so hard to sustain cutting calories and eating too little. What typically happens is that the person will go in the opposite direction; they will just become too hungry and go into a binging mode," says Lummus. "Because you are getting frustrated by not seeing any weight loss, you just sort of throw in the towel."
In addition to sabotaging your weight-loss efforts, eating too few calories can also harm your health. When your body goes into starvation mode, you are at increased risk for the following:
Abnormally low blood pressure and slow heart rate
Heart rhythm abnormalities
Electrolyte imbalances, especially potassium deficiency
Gallstones
Hair loss
Brittle fingernails
Loss of menstrual periods in women
Soft hair growth over entire body
Dizziness
Trouble concentrating
Anemia
Swelling in your joints
Brittle bones
Depression
Coming to Terms With Calories
Remember that calories are not your enemy. They are a vital part of a healthy and energetic life. "Your body needs a certain amount of calories just to sustain proper function," says Lummus. This is why fad diets that force you to cut out too many calories leave you feeling lethargic, shaky, and ready to give up.
Instead of opting for a fad diet, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.

Weight Gain Tips...

2009-08-11T22:52:00.002+08:00

You gain weight by eating a little more than you really need each day. To lose weight skipp just one biscuit or drink a day. SLOW BUT CERTAIN.....

Eggs...yummie..yummie

2009-08-04T00:08:00.005+08:00

All About Eggs

Whether you like them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious for a simple weeknight meal, eggs are a versatile source of lean protein that can be enjoyed in all type daily diet. When shopping for eggs, you’ll notice that there are many types to choose from: brown eggs, white eggs, jumbo, and small. Here we'll crack any confusion you may have regarding eggs.
Shell color: Interestingly, the difference in shell color has nothing to do with the quality of the egg. The color of the eggshell depends on the breed of the hen. Some hens lay white eggs and others lay brown ones — some even lay green. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay these eggs are larger and require more food.
Yolk color: These color differences depend on the type of feed given to the hen. While hens given wheat-based feed tend to produce eggs with lighter-yellow yolks, those given corn-based feed tend to produce eggs with darker-yellow yolks. Fortunately, the color of the yolk does not affect the flavor or nutritional value. The yolk is the most nutritious part of the egg — it contains respectable amounts of vitamins A, C, and E, as well as some plant chemicals known to improve eye health.
Egg size: Eggs come in many sizes, from small to jumbo. Generally, recipes call for large eggs, so it's good to have these on hand. That said, even though they're labeled "large," they don't seem big. If you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.
Egg grade: Grading is an indicator of egg quality and freshness, though only eggs graded A and AA are sold for consumption. There's not much difference between grade A and grade AA eggs, so don't worry about which one you choose. Instead, consider the storage conditions (eggs should be refrigerated) and the sell-by date, and open the carton to examine the eggs and make sure that none of their shells are cracked.

Fitness training...cardio or weight training?

2009-08-03T23:55:00.019+08:00

Question: If you are doing cardio and weight training on the same day, does it matter which one you do first?

Answer:Think about which aspect is most important to your workout: aerobic activity or strength training. Is your primary focus to burn as many calories as possible (aerobic activity) or build muscle (strength training)? If aerobic activity is most important, do it first because the intensity and duration could be diminished otherwise. If strength training is most important, do it first because the amount you can lift and how many reps/sets you complete can be affected if you are more tired. This will ensure optimal performance on the most important activity. (For example, someone training for a race would probably do aerobic activity first.)

Another thing to think about is occasionally alternating the order of activity. When you do the same exercises in the same order over and over again, your muscles get smart. They become efficient and aren't challenged as much, leading to plateaus in strength gain and weight loss. Every once in a while, change it up for a week or so and you should continue to see results.

2009-06-17T00:33:00.005+08:00

How to Take Off Those Last 10 Pounds.
You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds.
The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.
Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes.
Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:
-Cut your sodium to 1,000 mg a day.
-Drink at least 80 ounces of water daily.
-Cut out processed foods.
-Abstain from alcohol.
-Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.
You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds.

Jillian Micheal
Biggest Loser Trainer

Reward Yourself When you achieve your goals, find ways to treat yourself like a king or queen, but without resorting to food. Try relaxing and pampering yourself. Take a long bubble bath; treat yourself to a manicure or a massage; buy yourself a little something you've been wanting; give yourself time to read a book. By taking the time to look after yourself, you're reminding yourself AND stating to the world that you're worth it and that you know you deserve the best life has to offer.

2009-06-17T00:03:00.008+08:00

9 Foods That Help Relieve Nausea.
Eating may be the last thing you feel like doing when your stomach is upset, but some foods actually ease the symptoms, so consider giving these a try..
Apple
A little fiber goes a long way toward clearing nausea-inducing chemicals out of your system — but too much at one time can make you feel even worse. Throughout the day, snack on such fiber-rich foods as a whole apple (Gala apples are a good choice) and crunchy raw vegetables. Try applesauce or apple juice if you're having trouble digesting solid food.
Crackers
Foods high in starch — such as saltines, bread, and toast — help absorb stomach acids and settle a queasy stomach. Keep a handful of crackers on your nightstand; eating a few before you get out of bed may help ease nausea in the morning.
Ginger
Capsules of powdered ginger have been found to reduce nausea and vomiting. You could also try a cup of ginger tea, a glass of ginger ale (some people swear it works better if it's flat), a few gingersnap cookies, or a piece of ginger candy. Pickled ginger, the kind that usually comes with sushi, may also help.
Water
Small sips from a plain glass of water will help you stay hydrated — and avoid the headaches that often accompany nausea. Start out by slowly drinking tiny amounts until you feel you can stomach a larger amount.
Nuts
A lack of protein can make nausea feel even worse, so look to protein-packed foods, such as nuts — even peanut butter (as long as you're not allergic) — that are easy to digest. They'll quickly replenish your depleted energy and help keep your nausea at bay.
Chicken Broth
Chicken soup may make you feel better when you have a cold, but it's too heavy when you're nauseated. Instead try chicken broth to soothe your symptoms — the lower in fat, the better. Broth made from bouillon cubes may be your best bet because it's easy to prepare and less likely to spoil.
Sports Drinks
Most sports drinks contain the electrolytes sodium and potassium, which help restore an athlete's depleted nutrients. While you may not be up for sports, sports drinks can help even non-athletes feel better when they're suffering from nausea.
Banana
If your nausea is accompanied by dehydration, or if you have been vomiting, snack on a piece of this peel-and-eat fruit. Bananas can help restore potassium, which is often depleted as a result of diarrhea and vomiting. Doctors also recommend starting on "bland" foods like bananas when you're ready to eat solids again.
Sprig of Mint
The refreshing aroma alone may be enough to make you feel better, but actually chewing on fresh mint or drinking a glass of mint tea is considered an effective remedy for nausea.

everyday health...

Managing stress

2009-05-24T03:41:00.007+08:00

Coping with stress...
There are various ways for individuals and their loved ones to cope with stress and other difficult situations. A good start in developing resilience and coping skills is to become informed about mental and behavioral health. Knowledge can empower individuals and their loved ones to achieve personal growth, understanding, positive changes and emotional well-being.
A mental health professional, such as a psychiatrist or psychologist, may be able to first evaluate the need, and then provide appropriate coping tips and referrals for support groups. Other sources of information on mental and behavioral health include the Internet, community centers and libraries.

Tips and strategies for coping with stress include:
1.Eat a well-balanced and healthful diet.
2.Avoid or reduce alcohol consumption and cigarette smoking.
3.Exercise regularly and get adequate amounts of sleep.
4.Engage in activities that boost self-esteem, such as learning a new skill or hobby,exercise group or joining a local social group.
5.Accept personal feelings. It is normal to experience feelings of anger, sadness and grief from time to time.
6.Build strong, positive relationships with family and friends.
7.Seek medical help when necessary. Individuals should seek assistance from a physician or mental health professional if symptoms of stress are alarming in nature (e.g., pounding heart, shortness of breath, mood disorders) or impede daily functioning.

The begining of exercise

2009-05-24T03:33:00.006+08:00

Question : Why is it important to warm up and stretch?
A low impact exercise, such as biking, walking, an elliptical machine, a rowing machine, etc. is the best way to warm up. There are many reasons why you should warm up and stretch before working out – the main one is injury prevention. A warmup and stretch help increase the elasticity of your muscles and connective tissues prior to putting them under stress. Increased elasticity simply means muscle and tissues are more relaxed and flexible. Running is just one example of an exercise that puts an enormous amount of stress on your body. Working out without a warmup and raising your heart rate rapidly can cause problems also. A proper warmup improves heart function and prepares it for the stress of exercise. The heart receives greater blood flow and oxygen with a gradual warmup. Your muscles will actually perform better with a proper warmup and stretch as well – there is a tendency for lactic acid to build up in your muscles quicker without a warmup. Lactic acid is what you feel when you are doing an intense exercise and you feel a "burn." Warming up and stretching dissipates this lactic acid. So you can actually get more out of your workout with a proper warmup and stretch...

2009-05-24T03:10:00.004+08:00

When the life is hectic,priorities what is most important to you and your family-do the most important,skip the rest,and don't feel guilty.

When things are going badly do not just walk away as the problem will still remain,Instead think things throught,reflect,plan and rebuild.

Learning to say no to extra work put you in control of major source of stress.When saying no,be positive,confident and avoid apologies.

Massage your scalp to stimulate circulation and nutrient delivery to hair follicies.Indian head massage conditions the scalp with oil,too

Knees starting to creak and play up? Glucosamine sulphate improves the quality and quantity of joint synovial fluid to maintain knee health.

Did you know? Gum disease can lead to heart attack as one of the microbes involved can damage artery linings.Have a regular dental check-ups.

Fruits and vegetables provide potassium,which helps flush excess sodium from the body,to reduce the risk of high blood pressure and stroke.

just for info...........

Can Foods Burn Fat?

2009-04-09T06:49:00.000+08:00

Are there really foods that burn fat? If so, what are they?
Answer:
Not really, but there are foods that contain fewer calories than the body uses to digest them. Therefore, when you eat these foods (cruciferous veggies, leafy greens, and so forth), you’re helping create a calorie deficit.
That said, there are also certain foods that will crank up your metabolism by releasing the right hormones. Protein will release more human growth hormone. Foods with selenium and zinc will support a healthy thyroid. You can boost your metabolic rate by eating clean, whole, fresh foods and avoiding processed foods and chemicals. But there is no food that will magically burn off fat. You have to get off your butt and get moving! Get out from the house and don"t just sitting on the chair,play some sports to be active...........

Recreation...must go...

2009-04-08T06:30:00.005+08:00

Water rafting at Klah river at Sungkai Perak was enjoyable,this place so nice and have around 2 hours rafting activity's can be done there..The river so clear and untouch by deveploment and it is heritage for our now and our generation future.

Thanks to Ewan....my man to invite to participate in this recreational action.

Read this..?

2009-04-05T23:41:00.000+08:00

Garlic improves circulation as well as keeping infection at bay.Include garlic in your cooking daily or take supplement.Check your testicles for lump every few months.Do it while lying in the bath.Testicular cancer is rare but can be cured if treated early.

Tomatoes contain lycopene, it a powerful antioxidant that can helps prevent cancer.Research shows that lycopene in tomatoes can be absorbed more efficiently by the body if processed into juice, sauce, paste and ketchup..see below..wow
Lycopene Content in Foods (mg/100g)
Tomato Paste-42.2mg,Spaghetti Sauce -21.9mg,Chili Sauce-19.5mg,Tomato Ketchup-15.9mg,
Watermelon -5 up to 11.1mg,Tomato Juice -9.5mg,Pink Grapefruit -4.0mg,Raw Tomato 3.0.mg

Vitamin B12 is vital for blood formation and is store by the body.So little is needed,it take 2 years until lack of B12 cause anaemia.hmm..

In hot weather,make sure you drink at least 2 to 3 litters of water per day,If urine become dark and scanty you are probably dehydrated..

A belt at your ideal waist measure will give simple early warning of weight gain.When it is tight do not let it out but look at your DIET...

Managing Stress

2009-04-04T17:07:00.001+08:00

Often outsiders cannot understand the stresses of a job.We all need a discrete colleague to whom we can speak frankly about job pressures.

When things are going badly do not just walk away as the problem will still remain.Instead think things through,reflect,plan and rebuild..

Having a partner,laughing a lot and keeping a pet can do you more good than more medication.To live longer do try to love and to be loved.

Cardio and weight training..?

2009-03-08T23:46:00.001+08:00

Question: If you are doing cardio and weight training on the same day, does it matter which one you do first?
Answer:Think about which aspect is most important to your workout: aerobic activity or strength training. Is your primary focus to burn as many calories as possible (aerobic activity) or build muscle (strength training)? If aerobic activity is most important, do it first because the intensity and duration could be diminished otherwise. If strength training is most important, do it first because the amount you can lift and how many reps/sets you complete can be affected if you are more tired. This will ensure optimal performance on the most important activity. (For example, someone training for a race would probably do aerobic activity first.) Another thing to think about is occasionally alternating the order of activity. When you do the same exercises in the same order over and over again, your muscles get smart. They become efficient and aren't challenged as much, leading to plateaus in strength gain and weight loss. Every once in a while, change it up for a week or so and you should continue to see results.

Stress

2009-02-10T23:45:00.006+08:00

Good Day Everyone....

Welcome stress which motivates and draws out your best.Look at your priorities if stress is causing your anxiety,depression or poor sleep.

Stress is part of life.Deal with it not with drink,drug or smoking but by making time for your self,exercising and say no to demands...........

60% to reduce stress is by EXERCISE........

Info..

2009-02-09T23:24:00.000+08:00

Check this out..

Tingling feet and hands are common and not often serious..But if you are also getting blurred vision or having trouble walking.I'm advive you to see a doctor....

Parsley is good source of vitamin c,iron and folic acid.It is been used in herbalism as mild diuretic,to boost digestion and eases wind..

Try to get at least 7 hours unbroken sleep to keep your energy levels at their optimum level..can't sleep? Try natural valerian extract..

Did you know that sleeping tablets works well for short term sleep problems.As long as they are taken just a few days ,there are is little risk of addiction.

New tips 2009..

2009-01-02T22:51:00.000+08:00

Did you know guys...

Each drop of blood amazingly contains 60 million red blood cells which carry oxygen and 2 million white blood cells which fight infection.

Many antibiotic allergies are really due to a coincidental rash.It could be vital to have right antibiotic,so try to be very sure...

Recurrent heart burn? Don't just keep taking antacids.....tell your doctor as you may need to have an ulcer or stomach infection ruled out.

Happy New Year 2009!!!!!!!
May this year bring us much more love,luck,wealth and happiness

Weight or Cardio??

2008-12-19T04:37:00.000+08:00

Weight training is important for a couple of reasons. First, the more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest.

But the actual numbers involved in a whole day of "extra" calorie burning due to extra muscle are relatively small compared to the number of calories you can burn during an hour of cardio exercise.

The second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, and that isn't likely to be healthy over the long haul. Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% of total weight loss with moderate strength training.

Likewise, strength training helps to preserve bone density, balance, and many other important things. So, strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout.

Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.

After you've met your 2 strength sessions per week, focus on cardio if your goal is weight loss. You need the cardio for the calorie burning, and also to build and maintain your cardiovascular fitness.

How Important Is Sleep

2008-12-14T15:40:00.000+08:00

Sleep is instrumental to good health and even weight loss.
A disruption in your hormones and your different metabolic processes has all kinds of adverse effects. Your fat cells respond to the food you eat differently, based on your hormones.

Sleep loss affects the level of certain hormones, putting your body in a position to gain weight. Sleep loss also can cause a lack of desire to achieve goals because you feel fatigued and "run down."

Sleep is also important in developing lean muscle tissue. When you work out, you are actually tearing your muscle - sleep and proper nutrients help re-build the muscle. Yes, sleep is a big deal! At least 8 hours a day. This will helps you to improved weight loss, Balanced hormones, and more!

Exercises To Strengthen Knees

2008-12-09T00:33:00.000+08:00

Experts Answer Your Fitness Questions Question:
Please share with me any exercises to strengthen my knees. Do I have to wait until I lose more weight?

Expert Answer:The best thing you can do is develop strength around your knees without putting a lot of pressure on them. This means your quadriceps, hamstrings and hips.

Here are a couple ideas:

Straight Leg Raises - Lie on your back. Keeping your leg straight, lift it into the air. Hold for 10-20 seconds and lower it to the ground. Do the same for your other leg. You can do variations of this on your back, stomach, and both sides as well. Try two sets of 15 reps to start, and slowly progress from there.

Swiss (Physio) Ball Squats - Place physio ball between lower to mid back and wall. Keep your spine in a neutral position. Spread feet shoulder width apart and make sure toes are pointed forward. Slowly bend knees to 90 degrees, and return to standing position, making sure to keep knees bent slightly. Make sure to place feet far enough in front so when you bend to 90 degrees, your knees don't go past the plane of your toes, but only squat down until just before your knees bother you.

If you can only go down 1/4 of the way, that's fine; simply hold that position for a little while to help build more strength.

You can also try some low impact aerobic exercises, such as rowing, biking, or the elliptical machine.

You can do any of these exercises on a regular basis. About 4-5x a week should be fine.

15 Ways To Boost Calcium Intake

2008-12-07T17:45:00.000+08:00

Calcium plays an important role in strengthening bones and teeth, but it also helps muscles and nerves function properly. How much do you and your kids need?

Kids (up to age 11): 700-900 mg daily
Pre-teens & Teenagers: 1,000-1,200 mg daily
Adults (ages 18-50): 1,000 mg daily
Adults (51 and older): 1,200 mg daily

There are many easy ways to boost your calcium intake by sneaking these foods into your family's diet:
1 - Add beans to soups, chili, and pasta dishes.
2 - Grate low-fat cheese over soups and salads.
3 - Enjoy a smoothie made with yogurt.
4 - Use milk instead of water in soups, breads, sauces, or salad dressings.
5 - Add milk to tea or coffee in the morning.
6 - Try plain yogurt as a vegetable dip.
7 - Stir some nuts into a yogurt cup as a snack.
8 - Include leafy vegetables in baked casseroles such as lasagna.
9 - Buy juices and cereals fortified with calcium.
10 - Drink skim milk instead of soda at lunch.
11 - Eat hot oatmeal made with milk for breakfast.
12 - Snack on crunchy broccoli instead of potato chips.
13 - Substitute plain low-fat yogurt for recipes that call for sour cream.
14 - Treat yourself to pudding made with skim milk for dessert.
15 - Take a daily supplement, available in capsules or chewable tablets.

HEALTHY HERBS FOR YOU...Part 2

2008-12-07T09:14:00.000+08:00

Here it goes....

1 - Daun Limaun Perut (Kaffir Lime Leaves)
Rich in antioxidants with cancer-prevention properties and beta-carotene. Useful for the treatment of colds and coughs.

2 - Daun Kesum (Small Water Pepper)
Full with vitamins A & C, potassium, calcium, phosporus and beta-carotene. Aids digestion and relieves stomach pains.

3 - Daun Kunyit (Indian Turmeric Leaves)
Rich in antioxidants, and has anti-cancer properties. Its dried rhizomes are ground for use in curries and dyes. It is also used to relieve flatulence and diarrhoea.

4 - Serai (Lemon Grass)
Has allergy-relieving and antiseptic properties. Used widely in cooking and fragrances, is used to relieve indigestion, headaches and itching, to warm the body.

5 - Bunga Kantan (Torch Ginger Flower)
Rich in protein, fiber and calcium, ectract has anti-microbial properties. Used as a perfume and the leaves used to clean cuts and scabs.

HEALTHY HERBS FOR YOU....Part 1

2008-11-27T08:00:00.000+08:00

I believe that many of us consume herbs daily nowadays. Here are some wonder plants (herbs) can assist you in your food intake. They're full of health benefits.

1 - ULAM RAJA (King Salad)
Full of Vitamin A, calcium and high in antioxidants. It helps to strengthen the bones,
cleanse the blood and air cirdulation and retard bacterial and fungal growth. Eaten raw is
the best way.

2 - DAUN PUDINA (Mint Leaves)
Great in iron, potassium, calcium, vitamins B & C. It's not appropriate for children.
A diuretic, mint aids digestion, urinary and bowel movements. It also helps to relieve
stomach aches and used for aromatherapy purposes, as a remedy for insect bites.
Used to make tea, prepared as a salad mix and garnishing.

3 - DAUN SELOM (Water Celery)
Full of vitamins A, B & C with minerals and rich in antioxidants. Assist in boosting the
immune system and used as a remedy for colds and urinary tract infections. Eaten raw
is good.

4 - DAUN KADUK (Thai Betel Leaves)
Provide calcium and it helps strengthen the bones. Used as a remedy for colds, coughs,
joint pains and toothaches.

5 - DAUN PEGAGA (Indian Pennywort)
Rich in vitamin A, C & K. Includes iron, magnesium and calsium. Helps to alleviate
fatigue and pain from arthritis, reduce the effects of depression and insomnia, improve
memory and concentration and boost circulation.
Used to aid wound healing, clear up the complexion, stimulate the appetite and digestion
It is also believed to have anti-aging and anti-obesity properties.

6 - DAUN KECUR or KENCUR (Kaempferia Leaves)
Great in vitamin A, B & C. Assist to shrink the uterus after childbirth, relieve stomach
aches, wind and regulate periods in women. Used to relieves fever, ulcers, sore throats
and coughs.

6 Health Checks FOR HIM....

2008-11-23T02:48:00.000+08:00

Men can expect to die years earlier that women. This is because of men's reluctance to attend to health checks that help prevent illness or identify serious diseases in time to do something about them. Here are 6 vital checks all men should have....

1 - Cardiovascular Check-Up
Men should have their blood pressure measured once a year, as high blood pressure is a
major factor for heart disease and stroke.

2 - Prostate Check-Up
Prostate cancer is the second most common cancer. So, please do your check-up.

3 - Levels of Blood Sugar
People with undiagnosed and untreate diabetes are at an increased risk for a number of
life-threatening conditions including heart disease and kidney disorders. Because men are
generally less inclined to see their doctor for a diabetes test, many of those who remain
undiagnosed are male.

4 - Lifestyle Reassessment
There are at some point, when we must stop and evaluate how our lifestyle choices may
be affecting our health and this is especially the case for men, who are less likely to
concern themselves with ongoing health maintenance. Smoking, excessive alcohol intake
and poor diet all take their toll and obesity rates doubled.

5 - Testicular Self-Examination (TSE)
Testicular cancer is curable if detected early enough and lumps in the testicles are the
most obvious sign. Examination can be done in the shower and involves rolling the testes
gently between thums and fingers, using both hands. Preferably, please see your doctor.

6 - Colon Cancer Test
Colon cancer is the most common internal cancer.

For more information, please review http://www.menshealthweek.com/

Referral - Good Medicine Magazine

Why TV Makes You FAT....

2008-11-22T11:40:00.000+08:00

You know that the more you watch, the less you exercise. In fact, people who spend more than four hours a day in front of the TV - the national average - are 47% les likely to accumulate the recommended 10,000 steps a day, according to a study from the Harvard School of Public Health.

Of course, it's unreasonable to totally tune out, but make yourself a deal : "Try to take 200 extra steps - a walk around the block - for every viewing hour," sayd lead author Gary Bennett, Ph.D. OR spend an hour working out before you settle in front of the tube-guilt-free.

Referral - Shape Magazine (Nov 08)

MAKE EVERY SWEAT SESSION COUNT

2008-11-21T12:50:00.000+08:00

What you do after your workout can determine how quickly your body bounces back. Follow these recovery tips and you'll feel ready to take on another challenge tomorrow.

* DRINK UP - Rehydrating helps stave off fatigue. "Before strenous exercise, weigh yourself," says Jacqueline Berning, Ph. D., R.D., a professor of nutrition at the University of Colorado at Colorado Springs, Colorado. "Stap on the scale afterward and drink three cups of fluid for every half-a-kilo you lose."

* COOL OFF - Icing can help decrease muscle inflammation, which causes stiffness. Hold on ice pack on overworked areas for 5 to 10 minutes.

* TAKE A BATH - Add two cups of Epsom salts (which are rich in magnesium) to a warm bath and relax in it for 15 minutes. Research shows that soaking in the mineral decreases inflammation.

* HIT THE SACK - Your body reparits your muscles during sleep. Aim for at least eight hours of shut-eye after a tough session.

Referral - Shape Magazine (November 08)

Master Class, 01 November 2008

2008-11-20T19:58:00.000+08:00

Assalamualaikum & Salam Sejahtera....
Many thanks to all of the participants that enrolled the Master Class on 01 November 2008.

We had fun & interesting new ideas on exercise technics which was presented by Kak Chek, Rashid and not to forget - Asheeda - Jawarobik performance...thank you.

Thank you for the support & participants given on that day. Here are some photos...

AEROBICS FOR CHARITY???

2008-11-19T20:28:00.000+08:00

Giant Active Consultant & Team Nero Management are planning to hold a charity aerobic marathon for the only registered animal welfare organization in Melaka soon. For more information, we will be updating our blog as soon as we'll get the full confirmation on this matter.

EAT MORE FRUITS & VEGETABLES

2008-10-26T12:54:00.000+08:00

Fruits and vegetables are important sources of vitamins, minerals, fibre and antioxidants which are needed for optimal functioning of the body. Fruits and vegetables, which are generally low in calories and fats, and contain no cholesterol should be included in the daily menu.

Regular intake of fruits and vegetables can increase resistance against diseases, prevent constipation and reduce the risk of getting heart disease and cancer.

Choose a variety of fresh fruits as desserts and consume fresh and dried fruits as snacks.
Choose fresh fruits instead of preserved canned fruits.
Consume unsweetened fruit juices after main meals.
Eat a combintion of fruits and vegetables of various colours for every meal.
Eat more raw vegetable salads.
Choose vegetable soups and cut down on creamy ones such as mushroom soup.

MASTER CLASS ON 01st NOVEMBER 2008

2008-10-08T04:15:00.000+08:00

Dear All......

Master Class on Saturday, 01st November 2008 will be held at Tiara Golf & Country Club, Air Keroh Melaka. Venue will be at Tiara Golf & Country Club - Ballroom. Time is at 1.00pm till 6.00pm.

Registration fee is at RM60nett per person.

For more information kindly call Giant at 017 -611 7883.

COME & JOIN THE FUN!!!!!!

MASTER CLASS IN AUGUST 2008

2008-07-17T08:32:00.000+08:00

Hi Everyone!!!!!

Master Class on Saturday, 16 August 2008 will be held in Tiara Golf & Country Club, Air Keroh Melaka. Venue will be at Tiara Golf & Contry Club - Ballroom. Time - 2.00pm till 5.00pm. Registration fee at RM60nett per person by 31 July 2008.

Organised by Giant Active Consultant a Combination of Latin, Muscle Conditioning, Hi-Lo and Combat Fitness presented by well-known fitness instructors'....

Registration fee at RM60nett per person before 31 July 2008. Any registration after 31 July 2008 will be chargeable at RM75nett per person.

Come on & join the fun!!!!! For more info, please contact Sham/Giant at 017-6117883.

EXERCISE INCREASE YOUR METABOLIC RATE

2008-05-22T11:50:00.000+08:00

It is important for a person to achieve optimum metabolic health to stay healthy always. Accordingly, attaining optimum metabolic health is attributed to physical activity, hydration and nutrition. Exercise is a great way to boost one's metabolism. The general misconception that dieting will help boost one's metabolism (by cutting down calorie intake) is highly unfounded. The best way to improve your metabolism is through exercise.

The body will generally take nourishment from our muscles first (when we limit our calorie intake) and only then, from fat. Remember, te more muscles your build, the higher your metabolism rate is going to be. This is because muscles are designed to help burn fat.

Choose a workout routine that you can do on a regular basis. To stay motivated at all time, choose a workout that is FUN TO YOU....

WHAT YOUR KIDNEYS DO? Part 1

2008-04-25T14:29:00.000+08:00

CLEANING THE BLOOD
The primary job of the kidneys is to clean blood. They filter and remove waste and excess fluid from thousands of pints of blood daily. They are responsbile for ensuring the body remains healthy by retaining its chemical balance. If both kidneys are working properly, the body has 100% renal function.

SYNTHESIS OF RED BLOOD CELLS
One of the lesser-known functions of the kidney is the role it plays in the sythesis of red blood cells. The kidney produces a hormone called erythropoietin, this promotes the formation of red blood cells in the bone marrow.

There are certain cells within the kidnes that are responsible for this job and they are sensitive to sudden changes in oxygen levels in the blood. When they detect that oxygen levels within the kidneys are low, they release erythropoietins, which, in turn stimulate the bone marow to form more red blood cells. The ability of the blood to carry more oxygen is, thus, increased.

SUGAR CAUSES DIABETES

2008-04-25T14:25:00.000+08:00

IF YOU HAVE DIABETES, YOU SHOULD MONITOR YOUR SUGAR INTAKE. HOWEVER, SUGAR IN ITSELF WILL NOT CAUSE YOU TO DEVELOP DIABETES UNLESS YOU INDULGE IN EXCESSIVE SUGAR CONSUMPTION OVER A LONG PERIOD. CONSUMING TOO MUCH SUGAR PUTS PRESSURE ON THE PANCREAS TO MEET THE BODY'S INCREASING DEMAND FOR INSULIN AFTER EACH MEAL. FINALLY, THIS IMPAIRS THE EFFICIENCY OF THE PANCREAS TO PRODUCE INSULIN. WITHOUT ADEQUATE INSULIN, YOU BLOOD SUGAR LEVEL GOES HAYWIRE.

WHAT YOU KIDNEYS DO? Part 2

2008-04-25T05:38:00.000+08:00

BLOOD PRESSURE REGULATOR
Kidneys also play a role in controlling the blood pressure. Not only they maintain the balance of fluids, kidneys react to low blood presure by releasing the hormone renin, which sets off a cascade of actions that promotes water retention.

However, kidneys are at the receiving end of changes in blood pressure. High blood pressure not only damages the kidneys, but may escalate further when the kidneys are damaged and unable to excrete fluids. Thus, the kidney has an important role in keeping blood pressure at normal levels.

High blood pressure of hypertension causes the heart to work harder to pump blood throughout the body. Over time, this causes significant damage to blood vessels. Once the blood vessels within the kidney are damaged, the other functions of this organ become impaired and can no longer get rid of waste and excess fluid efficiently. The excess fluid within the body further increases blood pressure levels.

BONE-STRENGTH PRESERVER
The kidneys also help maintain a proper balance of calcium and phosphorus in the blood. Renal osteodystrophy is a disease that results when kidneys fail to carry out this function.

Healthy kidneys produce a type of vitamin D known as calcitriol. Calcitriol promotes calcium absorption from food into the blood and bones, and works with the parathyroid hormone to maintain a normal balance of calcium in the body.

But when damaged kidneys are unable to produce calcitriol to absorb calcium from food, the parathyroid hormone level increases. The parathyroid hormone in turn, strips calcium from bones to maintain body's calcium levels as it is unable to. Prolonged removal of calcium from the body's storage can result in brittle bones and osteporosis.

SEAFOOD CAUSES CHOLESTEROL

2008-04-25T05:31:00.000+08:00

TRANS FATS and SATURATED FATS are responsible for the increase in blood cholesterol. The cholesterol component of seafood barely includences blood cholesterol levels.

GOING BANANAS!!

2008-03-17T13:30:00.000+08:00

Bananas....This is very interesting

After reading this, you'll never look at a banana in the same way again....

Bananas contain 3 natural sugars - sucrose, fructose and glucose combined with fiber, a bana gives an instant, sustained and substantial boost or energy. Research has proven that just 2 bananas provide enough energy for a strenuous 90 minute workout. No wonder the banana is the number 1 fruit with the world's leading athletes.

Bananas also can help to overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression - Recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. In other words, Eat more bananas...this will make you happy!!

PMS - Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood. High in iron, bananas can stimulate the production of haemoglobin in the blood and so helps in cases of anemia.

Blood Pressure - Bananas are extremely high in potassium yet low in salt, making it the perfect to beat or reduce the risk blood pressure and stroke.

Constipation - High in fiber, inclusind bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Brain Power - Research has shown that 200 students at Twickenham (Middlesex) school were helped through their exams by eating bananas at breakfast, break and lunch in a bid to boost their brain power. The potassium-packed fruit can assist in learning by making them more alert.

Morning Sickness - Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito Bites - Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana sking. Many people find it amazingly successful at reducing swelling and irritation.

Nerves - Bananas are high in B vitamins that help calim the nervous system.

Overweight and At Work? - Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. To avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every 2 hours to keep levels steady.

Temperature Control - Bananas can be as a "cooling" fruit that can lower both pysical and emotional temperatureof expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Smoking - Bananas can laso help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them helps the body recover from the effects of nicotine withdrawal.

Stress - Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

So, it's time to change - "A BANANA A DAY KEEPS THE DOCTOR AWAY!"

EFFECTIVELY KEEP WEIGHT OFF

2008-03-17T03:13:00.000+08:00

Data from 4,000 individuals who successfully lost weight in the US as published by Wing and co-workers in 2005 listed six key strategies for long term successful weight loss and maintenance:-

* EAT A DIET LOW IN CALORIES AND FAT
* ENGAGE IN HIGH LEVELS OF PHYSICAL ACTIVITY
* EAT BREAKFAST AND DO NOT SKIP MEALS
* MAINTAIN A CONSISTENT EATING PATTERN
* SELF-MONITOR YOUR WEIGHT ON A REGULAR BASIS
* CATCH 'SLIPS' BEFORES LARGER REGAINS

Let's establish several steps towards weight loss....

Step 1 - Know your weight status. Do a simple calculation of your body mass index (BMI) and check your category.

Step 2 - Set a realistic weight goal. This will help to motivate you to continue...take between three to six months to achieve the target. Remember, drastic weight loss in a short period of time is not sustainable!!!

Step 3 - Know how much you need to eat. Being on a weight loss programme does not mean you have to starve. You still eat a nutritious and balanced meal. You just need to know what to eat and how much.

Referal - NST (10/02/2008)

TREATING THE OVERTRAINING SYNDROME

2008-03-16T11:50:00.000+08:00

As you know doing too much too soon can also lead to overtraining and injuries. For lifting weights, you want to progress each week but you don't want to add soo much weight that your body can't handle it.

There are few other things you can do to avoid overtraining:-
* Warm up before your workout. Proper warm up can help prevent injuries.
* Fuel up after exercise. Your body needs everty to recover and that comes from food. A combination of carbs, protein and fat will give your body the energy it needs.
* STRETCH. Tight muscles can often cause other muscles of your body to overcompensate, which can cause injury over time.
* Schedule recovery days into your weekly routine. Listen to your body. If you're 10 minutes into your workout and you're feeling tired and unmotivated, go back home and rest or do a light workout.
* SLEEP IT OFF!! Sleep deprivation is the worst thing for you right now...

CAN SPRAINS AND STRAINS BE PREVENTED?

2008-03-08T00:42:00.000+08:00

There are many things people can do to help lower their risk of sprains and strains:-

* Maintain a healthy, well-balanced diet to keep muscles strong
* Maintain a healthy weight
* Practise safety measures to help prevent falls i.e. keep stairways, walkways, yards and free of clutter
* Wear shoes that fit properly
* Replace athletic shoes as soon as the thread wears out of the heel wears down on one side
* Do stretching exercises daily or before sports
* Warm up and stretch adequately before and after participating in any sports or exercise
* Wear protective equipment when playing
* Avoid exercising or playing sports when tired or in pain
* Do not run on slippery or uneven surfaces

Do take notes on these tips that will assist you......

AEROBIC MANIAC - 01 MARCH 2008

2008-03-06T02:08:00.000+08:00

Assalamualaikum & Salam Sejahtera.

Can't wait to see these photos right? My apology la....Well, it was a great & interesting Aerobic Marathon that we held on 01 March 2008 at Tiara Golf Melaka & Country Club. Enjoy yourself right?? I can see on that day. All of you full of energy & excited!!!

Thanks for the sponsors for this event - Team Nero Management - sound system, Axis Eyewear & Freesia Dermalogica - discounted vouchers and not to forget Tiara Golf for their assistance in giving us the opportunity to utilize their event hall.

Most of all, thanks a lot to all the participants - Johor, Kuala Lumpur, Negeri Sembilan, Putrajaya, Melaka....without you guys, this event will not be successfull. My appreciation to Kak Sha (Belly Dancing Performance) for her kindness in doing performance on that day.

Thanks a lot also to the presenter - Kak Hanim, Kak Chek & Chaeh for those energetic, high impact and exciting routines for us to remember.

Enjoy these photos..... Have a nice day.

P/S: For those who wants to purchase photos, do ring me.

8 THINGS TO CONSIDER WHEN CHOOSING A GYM?

2008-02-08T18:51:00.000+08:00

1 - LOCATION...
You should consider the location somewhere near your office/home and
easy for you when you are on busy schedule.

2 - HOUR...
24 hours open! Look around first before you join any membership...
at least 12 hours in operation.

3 - MEMBERS...
Your choice!! Whether it is for men/ladies/mix gym. And most importantly,
not TOO CROWDED.

4 - STAFF...
Helpfull/supportive and informative assistance (trainer/staff) will be much
more better. Certifications and qualifications of the trainers in important also.

5 - CLEANLINESS...
Environment - cleanliness is important. As for any extra services provided
such as free towel, locker room should be clean/hygiene.

6 - EQUIPMENT...
Ask the trainer/staff whether the equipment is in good condition and ask
for their assistance if you are the first timer using the gym equipment.

7 - CLASSES...
Variety of classes are important as each individual prefer to choose their
own type of exercises. Some people like to do aerobic, some like to do
muscle conditioning, others like circuit training exercise...etc..

8 - FEES...
Membership payment by monthly? Quarterly? or maybe you can get discount
if you pay yearly membership? Promotions that can be waived for members
and etc....

These are some tips for your guidance on planning to choose a gym to workout....

OVER TRAINING? OVERDOING! DON'T!

2008-02-01T17:55:00.000+08:00

Have your ever seen people rushing to the gym and start doing exercises or physical training to the extreme in terms of intensity, frequency and duration? It seems like they are overdoing it? Pushing themselves to the limit that they've shouldn't yet doing it. By doing this, you will end up to see doctor sooner than you thought!

When we over work our bodies, problems will arise as when you exercise beyond your body capability this will tend to effect your physical, chemical and mental imbalance.

The typical signs of overtraining includes:-
* Insomnia
* Aches or pain in the muscle/joints
* Fatigue
* Muschle and eyelid twitches
* Headaches
* Loss of appetite
* Moody, easily irritated
* Loss of enthusiasm for the sport
* Increased incidence of injuries
* No strength or size gains for an extended period of time!!

MENANGANI STRESS

2008-01-31T06:52:00.000+08:00

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

2008-01-23T15:04:00.000+08:00

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

2008-01-20T14:10:00.000+08:00

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

2008-01-19T16:41:00.000+08:00

* 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

2008-01-18T01:24:00.000+08:00

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

2008-01-17T00:11:00.000+08:00

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....