Try this ...Oats

Oats are terrific source of soluble fibre.The particular type of soluble fiber found in oats,beta glucan,has been shown in numerous studies to be an asset in protecting & improving Cardiovascular health.
Including oats in our diet helps lower your bad(LDL)cholesterol without lowering your good(HDL)cholesterol...

Healthy Lifesytle...

Eat the RIGHT FOODS...
       at the RIGHT TIME...
             for MAXIMUM WEIGHT LOSS!!!
                      &  Keep EXERCISE...

Kecergasan @ Aktiviti Fizikal...?

Kecergasan adalah kemampuan seseorang individu melakukan aktiviti seharian tanpa rasa penat letih dan lesu serta mempunyai masa untuk melakukan aktiviti riadah,bersenam dan berupaya bertindak jika menhadapi kecemasan..
Manakala aktiviti fizikal adalah aktiviti harian yang dilakukan seperti bekerja seharian iaitu kemampuan seseorang menjalani kehidupan ' Fit to Work"...

Seseorang yang cergas semestinya seorang sihat tetapi seseorang yang sihat belum tentunya seorang yang cergas....Bagaimana untuk meningkatkan tahap kecergasan seseorang itu...?

Lakukan senaman yang berjadual,sistematik dan mendapat tunjuk ajar daripada mereka yang bertauliah...
supaya anda dapat melakukan senaman yang berkualiti dan dapat menghindari daripada kecederaan serta anda memperolehi kesan yang baik daripada aktiviti kecergasan@ bersenam..

Tiada Alasan Untuk Bersenam...hanya mereka yang tidak cergas akan memberikan seribu alasan..

Avoid French Fries..

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..

Don't skip your meals..

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..

Boost your metabolism by knowing your body part..2

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

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

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

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...

How Much Exercise Is Enough?

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..

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

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.

No More Exercise Excuses!

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.

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 )

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.

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...

STOP SMOKING...

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

HEALTHY LIFESTYLE

How many diet books have you read and then abandoned in disgust? How many times have you been ofered a tempting dish only to say "NO" and feel frustated, or "YES" and feel guilty? Diets tend to make us fel deprived and depressed. We follow the dier and avoid the "bad-for-you-foods", only to be tempted once too often, eat something we feel we shouldn't, feel guilty and you guessed it, go off the diet.

While diets can cause our weight to fluctuate, often our pattern of eating doesn't change and as a resut, our health suffers. There are also physical reasons why extreme diets don't work. such dieting slows our metabolism (the rate we burn up kilojoules) and stops weight loss.