10,000 Steps A Day Keeps A Healthy Heart

Have you ever count how many steps did you take everyday? During the ancient time, walking is the only way for a person to gets from one place to another. Regardless of the distance, our ancestors spends most of their time walking. As technology begins to advance, we human began to forget about walking. Now, we can get from one place to another within minutes.

 

Nowadays, we try to avoid walking too much by replacing them with cars, bikes, elevator and even prefered online activities to get things done. Walking is actually the best form of exercise for everyone regardless of age. It helps to trim up the tummy, keeps our heart healthy and refresh our mind with the nature of the earth.

If you are in Kuching, you can try to have a good walk at Friendship Garden. While walking along the garden, you would be amazed with the surroundings too.

 

Fishes at Friendahip Garden Park

Anyway, regardless of where it is, we should have the mindset to encourage walking in our daily life to keep us healthy and a step further from sickness. Here's some suggestion of how we can practice walking in our busy working life:

 

• Avoid lift, instead use staircase
• Park your car a bit further from the office entrance and walk your way to the office!
• If there's an urgent issue to settle with another colleague, walk up to her/his place instead of calling their extension
• If there's public transport to get to your workplace, make use of them instead of driving

Happiness Comes from a Healthy Lifestyle

Dark Chocolate

I believe all of us are chocolate lovers. But how many of us loves dark chocolate? Not everyone!!
Dark chocolate is actually a much more healthy choice for chocolates compared to those which tasted so sweet that after taking one, you will need to drink one glass of waters.

In general, the benefits are :

• Help in reducing blood pressure
• Improve our circulation
• Gives us lower percentage for heart disease
• Improve the function of endothelial cells
• Improve digestion and help to stimulate kidney

Dark chocolate (without milk) is a potent anti-oxidant that helps to prevent heart disease. As it contains anti-oxidant, therefore it can also gives the radiant look on our skin. In another words, glowing skin. Hot cocoa can be use to substitute coffee. Suggestion is to have 1 glass every morning.

Not only that, eating small amount of dark chocolate can actually helps to improve our memory too. For those who have difficulties in remembering things, try eating dark chocolate.
Like any other chocolate, dark chocolate can also helps in reducing depression.

Have anyone wondered what will cocoa do to our cholesterol level? Unlike other chocolates, dark chocolate (pure dark cocoa) can help to reduce the LDL cholesterol level by 12%.
So, stop feeling guilty to your weight when you grab a bar of chocolate. Grab one dark chocolate instead!

Aerobics

Many people thought that aerobics is a very fast and hard to catch up type of exercise. Well, for me, if you think its fast then it’s fast. If you give yourself a chance and try it out, after a while, you would feel that aerobics and other sports have the same level of frequency.

If you are going for aerobics, make sure that you do some warming up before the actual fun of it. Warming up is important because it tells your body that you are going to do something that needs energy. Also, don’t forget to drink warm water while you exercise. Many say that we cannot drink water while we are exercising. Let me ask you this- Do you drink water in between cleaning the house? It’s the same thing! Water is very important and if you feel like you need it, just drinks some (not one full cup!).

Warming up is not only important during the start of aerobics but also after the aerobics. After aerobics, it is also good to do warming up. This is to slow down your metabolism after the tedious possibly 30 minutes aerobics.

So, don’t just sit there and give reason for yourself! Let’s aerobics!

Joggings

Jogging is a very good sport that everyone should do as a start to a healthy lifestyle. Not only that it is free, jogging can also help us to get closer with the nature. It is advisable that one should jog at least four times a week.



I read an article previously about benefits of joggings. It can help to increase our metabolism and also help to reduce our cholesterol level. Not only is that, jogging also another tips for those who wants to have a smaller tummy.

Recently, I started to jog near to a garden at my house. It’s actually a very fun activity and also a way to get together with our loves one. As we jog, we can watch around other kids in the garden playing and having fun. Also, we could see the nature of Earth growing around us.

Morning jog is another way to start our day. The fresh air from the garden soothes our body and spirits. It gives our body a fresh start to begin the day.

So, what are you waiting for? Get yourself ready and hop to nearest garden for a fun and thrills outing with your families now!

8 Possible Ways to Have Skins like Baby

Many of us would feel that our skins textures degraded over the time. The skins get drier and more wrinkles when we age.

There are some ways that we could do to maintain our skins to be as smooth as baby. Of course, we had to admit that as we grow older our skin will too, gets older. However, there are few ways that we can do to make it at least a little bit better and smoother.

• Watch what we eat. Wholesome, nutrient-rich diet would definitely helps our skin. Avoids fatty and high cholesterol food which not only is bad for our health, but also for our skins.
• Beauty sleep is one of the key for better skin texture. A person needs at least 8 hours sleep a day. We should always get to bed early and not when it’s almost midnight. Cut off that late snack and movie is definitely a way for healthier skin.
• Water is a very important item not only for better skins but also to cleanse our body from toxins. A person should drink at least 9 glass (ladies) or 13 glass of water a day.
• Stress is possible the hardest way and it’s very hard to go for stress-free life. However, high level of stress can also damage our skin and causes more wrinkles.
• As we know, our ozone layer is getting thinner and thinner. It is wise to put on some sun-screen when we go out to minimize direct sunlight to our skin.
• Lotions are one of the best way to makes our skins smooth and soft. Don’t ever forget to put on lotions.
• A hormones call Human Growth Hormones (HGH) can also helps in maintaining smoother and soft skins.
• Yogurts, milk, fruits and grains mixtures are definitely other tips for smoother skins!

Hope this tips would benefit my readers..

Benefits of Lemon Water

Had anyone ever tried to drink lemon water? Well, I did and it is very refreshing types of drinks that could crunch our thirst.

Lemon is inexpensive, easily available for used to prepare variety of food recipes such as lemon cakes, lemon flavored drinks. Lemon juice consists of 5% citric acid and is also rich with vitamins C, B, riboflavin and minerals like calcium, phosphorus, magnesium and proteins. Lemon water is a healthy drink to starts the day.

Lemon water is used to prevent and treat different infections and also to control allergies. As lemon contains antiseptic properties, it is effective in healing wounds. It is also helpful in relieving symptoms of sore throat, tonsillitis or asthma.

As for our digestive system, it helps to boosts the metabolism and improves the digestive systems and prevents constipation, indigestion, nausea, heartburn and parasites. It also helps to dissolves gallstones.

For those who concerns on beauty, lemon water is also effective to get rid of obesity and belly fat. It is also good for skin care and hair care. It rejuvenated the skin and gives a clear, radiant and glowing complexion. Not only that, it is known for acne control and treat various skin diseases like eczema. If you are going for an outdoor outing, application of lemon juice on the skin can prevents sunburn. Lemon water, when applied on your hair for few minutes and later rinse with water would make the hair clean and shining.

What are you waiting now? Start your day with a cup of lemon water to get to a healthy lifestyle!

Food to Lose Weights

Most of us would usually go on a diet in order to lose weight However, not all of us practice the correct way of dieting. I read some article about the types of foods that we should have in our daily life that can help in losing weight.

For those who want to lose weight, here are some of the tips of what types of food that we should consume:

· Bran bread: mix of cereals, raisins and non fat milk contains vitamins, minerals and protein. It is the best food to start our day off.

· Egg white: low fat and contains high quality protein. We can also mix the egg white with spinach, mushrooms or other type of vegetables.

· Low fat milk

· Fresh fruits: these is often famous foods known among dieters

· Toasted bread/bagel delights: helps in lowering carbohydrates and fats

· Boiled vegetables: normally I would cook cabbage soup as part of my diets menu. It is very popular dish as well.

· Sprouts: can have this cook or uncooked.

· Salads: someone ever told me that by changing from mayonnaise to yogurt is a better mixture of salads for dieters. As of how true it is, I’m not sure either.

Well, that’s all for the tips of weight lose. Good luck!

Hip Hop Dance

Last week, I started to try something new, which is hip hop dance. I found it very interesting with the new moves and steps which is slightly or almost the same like aerobics. The difference is, for hip hop, there is more actions and twisting that creates a style, postures or attraction to viewer. For aerobics, it is more to look at ourselves.

Hip hop is fun! Has anyone watch the movies "Bring It On"? It is about groups of teenagers doing cheer leading in their schools. The hip hop that I went is something like that. It is something new to learn and very motivating as we challenge our body into fast dancing that steps up and improving our self esteem.

For those who is interested to learn dancing, you can drop by at Premier 101 (somewhere near to Choice Daily). The price is also very reasonable. Here are some of the schedules that I have:

Tuesday :
9.00am - 10am ~ Steps/aerobics/yoga (RM5)
7.40pm - 8.40 pm ~ Reggae (RM6)

Wednesday:
9.00am - 10.30am ~ Line dance (RM5)

Thursdays:
9.00am - 10.00 am ~Steps/aerobics/yoga (RM5)
7.30pm - 9.00pm ~ Line dance (RM5)

Friday:
9.00am - 10.30am ~ Line dance (RM5)
6.30pm - 7.30pm ~ Hip Hop (RM6)

Saturday:
1.30pm - 3.30pm ~ Line dance (RM4)

Here is hip hop dance that I get from youtube..

Foods for Dieters And Those Who Wants to Lose Weight

As we all know, there are plenty of foods out there which is labelled "For Diets", "Protein Based Product" and a lot more that attracts dieters and anyone who wants to lose weight to buy their product. But is this items really good for our health? Well, no one knows except for The Almighty. By the time when we found out about the risk, it is already too late (like the recent melamine case).

So, why not we try the natural way instead of depending on all those health supplement product or anything which is labelled as artificial food for dieters??

Here are some recommendations of what food should you go for when you intends to lose weight:

Beans
This is the best weight-loss pals. The digestive hormone is a natural appetite suppressant. Beans too keeps our blood sugar on an even keel in which you can starve off hunger for a longer time! Indirectly, this too lowers down your cholesterol level.

Green tea
We can read from chinese magazines, newspaper and everywhere about the goodness of green tea. Pals, I'm not talking about the artificial green tea which is already in a can drinks! I'm talking about the tea leaf green tea. Green tea can also lowered the LDL cholesterol

Salad
This is not a secret and all of us know about this. Yes, salad is the a must to go food for those who wants to lost weight. However, if you are making your own salad, must remember not to put too much mayonaise, else it will not be a diet food. If possible substitute salad with yogurt cream (can be found in supermarket. You can get a lot for RM6).

That's all for now... Enjoy and happy dieting!

Health Mistake That People Do

Crossing our legs when sitting

This can actually do harm to our health. The varicose veins will mar the beauty of our legs and compromise our health. So, people,.. Stop sitting with your leg cross (I'm saying this to myself as well)

Not changing our toothbrush

Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Damaged bristles can harm the enamel, and don"t massage your gums well.

Eating out often
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Limit outdoor eating unless you know that you"re getting served light and healthy food.

Skipping breakfast
Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner.

High heels
High heels sure look great, but they're murder for your back. Wear them only when having short walk such as to your car, to the table, and back. Avoid high heels when you are going somewhere on foot.

Sleeping on a soft bed
Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Similarly, if your mattress is old and lumpy, throw it out and get a new one.

Pillows
Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach, and something a little thicker if you sleep on your back.

Not exercising
Like many of my posting here, exercise is a very important item for us. Must go exercise!!! If you don't, you will only risking yourself into heart disease. Don't wait until there is signal of NOT OK!! Go now! Take a brisk walk or jogging or whatever that you like. Exercise makes us healthy!

Food as Medicine - A Lead to Healthy Lifestyle

Got this from somwhere and share it will everyone.. Let's lead the healthy lifestyle!!

1. Insomnia (cannot sleep)
Take hone as tranquilizer and sedative

2. Hay Fever
Take Honey or yogurt

3. Asthma
Take onions. It helps east contriction of bronchial tubes.

4. Bone problem
Eat pineapple. Bone fractures and osteoporosis can be prevented.

5. Bladder Infection
Try cranberries. The high acid in cranberries controls the bacteria.

6. Premenstrual Syndrome
Conflakes. Hhmmm, I should try this. The resources says it help to reduce depression, anxiety and fatigue.

7. Cold
Garlic can help

8. Coughing
Red peppers. Hhmmmm, be careful as it can irritate the tummy.

9. Breast cancer
Eat wheat, bran and cabbage. It helps to maintain estrogen at healthy levels

10. Lung cancer
More and more veggies and oranges which rich in Vitamin A

11. Diarrhea
Apple (An apply a day)

12. Ulcers
Cabbage is the best choice!

13. Clogged arteries
Avocado has unsaturated fat that lowers cholesterol

14. High blood pressure
Celery and olive oil is the best choice for you

15. Blood sugar imbalance
Brocolli and peanut (yummy!!)

Jogging Benefits

Some people say I hate jogging... Some people says jogging is a waste of time ...

For me, jogging is a cheap and easy way for us to stay fit yet healthy. We can actually enjoy jogging as long as we change our mindset. Here are some benefits of why we should jog

1. It's cheap. There is no monthly fee, processing, etc. All you need is to get yourself to the nearest garden and make your move!
2. It's convenient. When you pay for gym, you have to go there at their office hour time. For jogging you can go whenever you want, whatever time that suits you, even in public holidays!!
   
3. Jogging makes the heart stronger as it increase blood circulation and the respiratory system.
4. It also speeds up the digestive system
5. A way for us to reduce stress, thus depression.
6. Burn fats, thus lost weight
7. Increase our stamina and capacity to work and leading us to an active life!
8. Most important, jogging can reduce belly fat!!!
   
9. You'll gain muscle while jogging
10. You can even sleep better, thus elminate amnesia!!

Phew!!! So guys & gals, get your butt into jogging and NO MORE EXCUSE!!!

Fasting - Good for Diets

Most of us would think that dieting means we need to fast 1 months before the Raya. That is also my thinking until I read some articles about fasting.

I am not sure if fasting for 1 months is good or not. But, after I read the articles, I think, fasting of once a month is good for our body.

I am working in manufacturing company. Every year, my company will perform a shutdown for maintenance. Not only my company, but I believes every semicon company will do so too. Some even shutdown for one month to perform the maintenance. So as our body. Instead of eating day and night, our body need to have 'maintenance' shutdown too. This would simply means fasting so that our body does not have to work so hard on that day in digesting our food.

Anyone agree ??

Me - Before and Now

Hehehe ...

Well, just need some comment here whether I have some progress in my diets or not. This is what I looks like before this, taken early 2007.

And this is my latest one .. apart for the difference in my hairstyle, any other difference? Did I lost weight? Hehehe .. Anyway, still haven't reach my target weight ....

Tips for Tummy Fat

Feeling a little upset with my tummy and how stubborn it is to get smaller, I get myself to read some articles and information on how to lose the belly fat. Share some of the tips here with you all.

Belly fat can be categorized into few types of meaning - it can be fat, muscle, fat causes by beer and many more. As a woman, we should lost this stubborn fat. One of the reason is to look great in out outfit. Hehehe ... Also, to look stunning and elegant. But, most important of all, the main reason are for health. Do you know that belly fat increase of risk of getting some deadly disease? One of them are heart disease. Women especially have high rish of disease than men. Some other deadly disease are breast cancer, diabetes, mebolic syndroms, gallbalder problem, colorectal cancer and high blood pressure. Shheeessshh, I don't want to get heart attack at a young age!!!

Ok, here are some tips to lost that belly fat. From food intake, don't eat so much food that contains high sugar. Sweets, chocolates and even teh tarik contains high sugar. Hahaha, actually this explain why I still have my tummy. I can't get rid of candy and chocolates from my mind. Hehehehe ...

In term of exercise, go for something that focus on strethening the abs on the tummy area. Upper abs toning is very good exercise. I always do this but I do it on my bed instead of floor. Hahahaha!! While lying down on the floor, and you knees up, make sure your feet is on the ground. Then, put your hand at the back of your head. Slowly, pull yourself up to reach your knee. Do this all the time for the toning.

The best exercise to lost belly fat is walking. I think all of us hate walking. I use to take lift instead of staircase and park to the nearest place to the entrance of where ever I go. Hhhmmm, will increase my walking session. Hahahhaa..

Oh ya, found this link, very useful. Perhaps it will benefits all of you too:
http://www.mayoclinic.com

Ok, that's all the tips for now.. Good luck!!

Plateau - Enemy for Me ...

Huh!! Hmmppfff .... I have been in this state for almost 2 months .... Sob Sob Sob ...

For those that are trying to lose weight, take note of one of the losing weight stages - Plateau. This is a very annoying and frustrated moment. As we start to lose weight, we will go for less food, exercise more and a lots more. At first, indeed, we do lost weight but after a while, our body will hit a state call plateau.

Plateau means a state in which our body had get use to its normal exercise routine, eating habits, environments and etc etc ... During this stage, losing weight is hard, or maybe zero (like what I'm having now) !!!

So, what should we do if we realize that we are in plateau stage? Well, from the article that I read, this is what we shud do:

1. Change our eating habits.
Example instead of eat more in the afternoon, change it to eat more on breakfast. Instead of having the food that meet the total calories per day, maybe can eat less of the total calories today and more calories on the next day. This will let our body guess how shud 'it' digest. What metabolism rate should the body fix.

2. Change exercise.
Increase exercise will only gives your body the signal that "I'm tired, I can take it anymore!". What we can do is change a bit our exercise routine. Instead of aerobics, maybe we can switch to yoga, swimming and other exercise. Then, switch back again whenever we are comfortable.

3. Change environment.
This would means like, instead of sleep late, take a good sleep earlier or maybe hang out often with friends, family or maybe go for shopping. When our body works, we keep it guessing how much calories to use.

Kekekeke .. That's all from me.....Any comments are highly appreciated.. Whahaha ...

Aerobics @ Gateway

On the 12 Aug, there is another Aerobic performance in Gateway. Here are some of the photos as I promise. Hehehehe ....
Starting with warming up session .. Every exercise must start with a warming up...

Hehehe.. this is the leader ....
Amoi, don't strangle me for posting this photo, ok ???

That's all for now .. See ya !!!!

S'wak Club Aerobics 07

The other day, there are aerobics performance in Sarawak Club, Kuching. Sadly, I didn't go because I need to attend some exam... Too bad.

I got the photo (hardcopy) and scan it. Seems like my scanner is a bit lousy or should I get a new scanner ?? Hehehe ... I think this is the starting where they are doing the warming up. Left right left right left right ... hehehehe ....
I wonder whether the guy behind there is laughing or looking at the gals doing butt ... hehehe ...

Pretty rocky huh ....

Now, the leg part ... and also tummy ...

Boxing style ...

Galss...keep it up !!! I'm not going to take this photo out from my blog .. Hehehe ......

Aerobics in Gateway, Kuching

12 August 2007 marked the day in which I follow my aerobics teacher to Gateway to perform aerobics dancing there. 2 weeks ago, we perform the aerobics indoor. It's so cold inside and majority of us get backache when we got home. Hehehehe ...

We register at the main entrance and got a coupon to redeem some gift. We are all excited but Shannen's sister is much more excited. She register herself 3 times (I think). When we are inside, we ask the photographer, Dickson to take photo for us. Hehehe.. Shannen gave him her emails. Hopefully, he will send us our photo so that I could post it here....As for the coupon, I redeem 1 luggage tag (leather made!!) and one canned food (abalone!!!).... I think this aerobics is worthy!!..It's a very enjoyable time! When we first got there, we have a walk. Shannen starts to take the first bite of the food. Seeing the apple, I took one and put it in my bags (hehe) and later walk around to take some of the food. Actually, I ate my breakfast already but the breakfast there was so tempting. There goes my diets. Haaaiiiizzzzz.....

Later, my instructor came. The first question in her mouth are "No KFC". After that, the second question are "Where is the ice cream?" .. Hehehe ... Shannen, Judy and I just laugh. But I agree, we are also looking forward for the KFC (I am looking forward for hot and spicy drumstick). Later, we took another apple and packet drinks. Hehehe .... We saw some McDonald value meals.. BUT only for kids. Sob sob sob... Shannen sister join in the game and got one of the value meals.

Later, I took one Cornetto (yummy...) and started to bite every pieces of it. On the other hand, I'm holding my Crysanthemum drinks (so tamak ho).

OK. Aerobics starts around 11am. But due to the over excited with foods and ice cream, I can't really do the aerobics well. Feel that my tummy is super heavy.

Later after the aerobics, we eat again... (I think today's aerobic is gaining weight, not reducing weight)...

We went home around 12pm... I bring home 6 packet of drinks, 4 apples, 1 luggage tag & 1 abalone canned food. This morning, I weight myself. I also bring home 1/2 KG of weight :(

An Apple A Day

On the 28-Jul-07, I went to OCBC Bank for Aerobic , organize by the OCBC Bank group. I didn't manage to take any snap shot of the things happening that day .. But, I have this.. Before, during and after the aerobiks, my eye keep on concentrating on a basket of apples. Hahaha .. They look so so nice and delicious!

Apple is a good choice in a dieters plan. One small apple contains roughly 64 cals while a big one contains less than 150 cals. An apple for a day is good. So, keep a good habits of eating apples!