Health Benefits of Honey and Cinnamon

Health Benefits of Honey and Cinnamon
Q. What is the only food that doesn't spoil?A. Honey

It is found that a mixture of Honey and Cinnamon cures most of the diseases. Honey is produced in most of the countries of the world. Ayurvedic as well as Yunani medicine have been using honey as a vital medicine for centuries. Scientists of today also accept honey as a very effective medicine for all kinds of diseases. Honey can be used without any side effects for any kind of diseases. Today's science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada, on its issue dated 17 January, 1995 has given the following list of diseases that can be cured by Honey and Cinnamon as researched by western scientists.

HEART DISEASES: Make a paste of honey and cinnamon powder, apply on bread, chappati, or other bread, instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol in the arteries and saves the patient from heart attack. Also those who already had an attack, if they do this process daily, they are kept miles away from the next attack. Regular use of the above process relieves loss of breath and strengthens the heartbeat. In America and Canada, various nursing homes have treated patients successfully and have found that as age the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalizes the arteries and veins.

INSECT BITES: Take one part honey to two parts of lukewarm water and add a small teaspoon of cinnamon powder, make a paste and massage it on the itching part of the body slowly. It is noticed that the pain recedes within a minute or two.

ARTHRITIS: Arthritis patients may take daily, morning and night, one cup of hot water with two spoons of honey and one small teaspoon of cinnamon powder. If taken regularly even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week out of the 200 people so treated practically 73 patients were totally relieved of pain and within a month, mostly all the patients who could not walk or move around because of arthritis started walking without pain.

HAIR LOSS: Those suffering from hair loss or baldness, may apply a paste of hot olive oil, one tablespoon of honey, one teaspoon of cinnamon powder before bath and keep it for approx. 15 min. and then wash the hair. It was found to be effective even if kept on for 5 minutes. BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.

TOOTHACHE: Make a paste of one teaspoon of cinnamon powder and five teaspoons of honey and apply on the aching tooth. This may be applied 3 times a day till the tooth stops aching.

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powdermixed in 16 ounces of tea water, given to a cholesterol patient, was found toreduce the level of cholesterol in the blood by 10% within 2 hours. As mentioned for arthritic patients, if taken 3 times a day, any Chronic cholesterol is cured. As per information received in the said journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for 3 days. This process will cure most chronic cough, cold and clear the sinuses.

INFERTILITY: Yunani and Ayurvedic Medicine have been using honey for thousands of years to strengthen the semen of men. If impotent men regularly take two tablespoon of honey before going to sleep, their problem will be solved. In China, Japan and Far-East countries, women, who do not conceive and need to strengthen the uterus, have been taking cinnamon powder for centuries. Women whocannot conceive may take a pinch of cinnamon powder in half teaspoon of honeyand apply it on the gums frequently throughout the day, so that it slowly mixes with the saliva and enters the body. A couple in Maryland, USA, had no children for 14 years and had lost hope of having a child of their own. When told about this process, husband and wife started taking honey and cinnamon as stated above; the wife conceived after a few months and had twins at full term.

UPSET STOMACH: Honey taken with cinnamon powder cures stomachache and also clears stomach ulcers from the root. GAS: According to the studies done in India & Japan, it is revealed that if honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacteria and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of honey strengthens the white blood corpuscles to fight bacteria and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food, relieves acidity and digests the heaviest of meals.

INFLUENZA: A scientist in Spain has proved that honey contains a natural ingredient, which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly arrests the ravages of old age. Take 4 spoons of honey, 1 spoon of cinnamon powder and 3 cups of water and boil to make like tea. Drink 1/4 cup, 3 to 4 times a day. It keeps the skin fresh and soft and arrests old age. Life spans also increases and even a 100 year old, starts performing the chores of a 20-year-old.

PIMPLES: Three tablespoons of Honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it next morning with warm water. If done daily for two weeks, it removes pimples from the root.

SKIN INFECTIONS: Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin infections.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder for one month 3 times a day.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens, who take honey and cinnamon power in equal parts, are more alert and flexible. Dr. Milton who has done research says that a half tablespoon honey taken in a glass of water and sprinkled with cinnamon powder, taken daily after brushing and in the afternoon at about 3.00 p.m. when the vitality of the body starts to decrease, increases the vitality of the body within a week.

BAD BREATH: People of South America, first thing in the morning gargle with one teaspoon of honey and cinnamon powder mixed in hot water. So their breath stays fresh throughout the day. HEARING LOSS: Daily morning and night honey and cinnamon powder taken in equal parts restore hearing.

*NOTE:The honey used needs to be REAL RAW UNPASTEURIZED HONEY. If it says PURE honey it is most likely pasteurized. It is best to only buy honey that says RAW or UNPASTEURIZED on the label. The difference is that the enzymes are all heated out of the pasteurized honey. Cinnamon and Honey formula for weight loss: This should be prepared at night before going to bed. 1. Use 1 part cinnamon to 2 parts raw honey. 1/2 tsp cinnamon to 1 tsp honey is recommended but can use more or less as long as in the ratio of 1 to 2. --- so 1 tsp cinnamon to 2 tsp raw honey is ok too as an example. 2. Boil 1 cup...that is 8 oz of water. 3. Pour water over cinnamon and cover and let it steep for 1/2 hour..(30 minutes) 4. Add honey now that it has cooled. Never add honey when it is hot as the heat will destroy the enzymes and other nutrients in the raw honey. 5. Drink 1/2 of this directly before going to bed. The other 1/2 should be covered and refrigerated. 6. In the morning drink the other half that you refirgerated...but do not re-heat it...drink it cold or at room temp only. Do not add anything else to this recipe. No lemon, no lime, no vinegar. It is not necessary to drink it more time in a day...it is only effective on an empty stomach and primarily at night. This works for most people. Inches are lost before any measurement on the scales. This program will cause significant inches lost...but you will reach a plateau and may not lose anymore. This is because the cinnamon and honey cause a cleansing effect in the digestive tract and cleans out parasites and other fungus and bacteria that slow down the digestion...causing a toxic build up. (Lowers pH) Once this is all cleaned out then you will most likely have the weight loss slow down. Other side effects from a cleansing can occur because of toxins being released...if this occurs, cut back on how much you use or take a break. Additionally people report increased energy, more sex drive, and feeling happier/mood enhancer.

Healthiest Ways to Cook

5 Healthiest Ways to Cook Your Favorite Meals

Even if you use the healthiest of ingredients in your recipes, certain cooking techniques can actually eradicate the goodness from foods.
For healthy cooking, give the following techniques a try:

• Avoid using charcoal or gas grills, as these can increase the production of cancer-causing chemicals. Use an electric grill, instead.
• Steam your vegetables. Boiling depletes vegetables of many of their nutrients, while steaming removes far less of the good stuff, leaving vegetables with a wonderful taste and texture.
• To reduce the amount of fat when cooking, use broiling, baking and roasting pans (drizzle your items with extra-virgin olive oil instead of drowning them in margarine). Chinese steamers is also good low-fat cooking option.
• Never microwave anything in plastic wrap or plastic containers. If you must microwave, use glass containers and covers.
• Replace all saturated fats in your kitchen with extra-virgin olive oil, canola oil (organic), grapeseed oil - these monounsaturated fats are much healthier than the saturated ones.

Stress Relief

Stress Relief After a Long Day or an Eternal Week
By Cathryn D'Imperio

Constant stress can wreak havoc on our bodies, our minds and our souls. Some medical problems are triggered by continual stress, and emotional trauma, instability and mild forms of depression are also likely to result. By taking a few moments to de-stress when you feel the levels and intensity rising, you can save yourself from undue anxiety and potential health problems. Below are 20 stress relief options to help you eliminate the physical and mental feelings caused by stress.

Take a Hot Bubble Bath - The soothing suds and warm water can wash your cares away while relaxing your tired, aching muscles. If you want to enhance the healing effects, turn on some soft music, dive into a good book, or just daydream the night away.

Pamper yourself with a Pedicure and a Facial - The softness and smoothness returned to your weary feet may be enough to relax you and help you reduce your stress level, but don't stop there! Use a gentle cleanser and apply a mud-mask and sit back for 10-15 minutes while it works its wonders. If you're feeling especially energetic, cut two cucumber slices to place over your eyes. Think happy thoughts and drift away from the things that trouble you.

Throw on your Comfiest Pajamas and Grab a Good Book! - Snuggling up under the covers in your cozy bed with soft, comfortable clothing can be enough to relax you almost immediately. Find your favorite magazine, pull out a book you have been meaning to read or just put on one of those cooling eye-masks to alleviate them from the cares of the day.

Take a 20-minute 'Power-Nap' if you've got more things on your To-Do List - Right when you get home from work, shed your business attire and hop into your bed-set your alarm for 20 minutes if you have other things on the evening's agenda, or allow yourself to awake naturally if you have a free schedule. Your energy should return to you in no time!

Exercise - Go for a jog, do some abdominal workouts, aerobics or lift some weights. Exercising renews the body and gives the mind an easy escape from daily troubles.

Fix yourself a Cocktail! - Don't jump overboard with the bottle, but something as small and innocent as a strawberry daiquiri or a fuzzy navel could turn your mood around in a flash. If you aren't old enough to drink yet, make a milkshake in the blender or find a great fresh fruit smoothie recipe online. Munch on some snacks or enjoy the view from your favorite window. Forget your cares and just revel in the moment while you slowly sip your favorite beverage.

Have some Delectable Desserts in the house and Indulge! - Cakes, cookies, pastries, brownies: they are all comfort foods to me. Treat yourself to something extravagant and delicious.

Light an Aromatherapy Candle and Play some Soft Music - Close your eyes and imagine whatever peaceful moments come to mind. Relax and think about your hopes and dreams for the not-so-distant future. (Be careful not to leave candles burning unattended).

Convince your Sweetheart to give you a Massage! - A simple back massage or foot massage has been known to greatly reduce stress and send the recipient into a super-relaxed state. Just don't forget to return the favor when your sweetie is having a bad day!

Kick Back in Comfortable Clothes and Look through your Photo Albums - Memories of happy times can easily bring a smile to your face and take you back to days when the tides weren't so turbulent. Plan a vacation or a get-together with friends for another photo-taking opportunity to add to your scrapbooks, and the simple act of having something to look forward to should significantly help you cope with your stress.

Start Keeping a Diary or a Journal, just for yourself! - Record your innermost thoughts and feelings, and vent out your angst of the day. It can be very effective to get your troubles off your chest and onto a sheet of paper, where they'll stay for the rest of the night.

Immediate Results for Urgent Needs: Deep Breathing - Take deep breaths when you feel your stress levels begin to escalate. Start by counting to three inhaling and then to three while exhaling. Gradually increase it to five, six or seven as you try to calm yourself from the aggravating element.

Immediate Results for Urgent Needs: Stretching - Especially if you find yourself irritated at work, raise your arms above your head, arch your back and give it a good stretch. Get up from your desk and walk around-five minute breaks are definitely allowed when your sanity is at stake!

Immediate Results for Urgent Needs: Go Somewhere to Be Alone and Have a Good Cry or Confront the Source - I have been on the brink of tears while on the job, and sometimes the best solution to an overly stressful day is to lock yourself in a room (failing that, your car) and let loose. The relief and renewal experienced by letting out a couple of tears rejuvenates the body and the mind. Get mad, get upset, but get over it; cry in privacy or express yourself to the afflicting individual-chances are you will feel much better once you confront the agitating factor.

Do Something for YOU - Play an instrument, knit or crochet, work on a scrapbook or partake in another of your hobbies. Lose yourself in the moment and do not think about your stress until you must. Go to bed early with a light heart and dream of happy and carefree moments ahead.

Enjoy a cup of Herbal Tea and a few Cookies or a Good Book - Soothe yourself with a warm beverage and some sweets or get lost in some good reads. Reading can be a great escape from stress because it requires your mind to focus on something other than your own problems.

Order-Out! Indulge in some Comfort Foods or a cup of Hot Cocoa - Avoid making dinner or dessert for the night and call for a pizza, pick up some Chinese food or find a place that makes great seafood to go. Whatever your palate desires, treat yourself (and your family) to a night of take-out.

Try something like Yoga or Meditation to Relieve the Day�s Stressors - Beneficial results occur by relaxing the body through yoga exercises. Mental, physical and spiritual responses to yoga and meditations can very powerfully reduce stress's effects on your mood and your body in general.

Break out of the Routine! - Do something unusual and avoid the stressors. Your laundry can wait another day or two, run the dishwasher tomorrow and just relax! Get together with a few friends and go on an adventure-leave the town you know and the buildings you inhabit day after day and take a hike, hit up the beach or go sailing on a beautiful body of water.

Spend Time with Loved Ones and Pets! - If they are the ones making you stressed out, you may think about some alone-time, but more times than not, there's nothing quite like that unconditional love freely given by our furry friends who look to us for the same affection.

No matter what stressors affect you from day to day, it is important to try to combat them before they get out of hand. Job related stress could follow you home and may then have an effect not only on you and your body but on your family, too. Do what you can to reduce stress and ask those who are close to you for advice if you can't find a reasonable alternative to the taxing feelings forced upon you by stress.

Remember: worrying does not get you anywhere - all it does is take up time. Get out there and do something about it!

Sunday June 22, 2008

Eat this

NUTRI SCENE
By Dr TEE E SIONG

Practical nutrition tips for a hectic lifestyle.

NUTRITION Month Malaysia (NMM) 2008 was launched in April with the theme Eat Right, Enjoy Life! I have summarised the main NMM educational materials in a previous write up of NutriScene (April 20).

In a further write up on NMM 2008, I had summarised the contents of three educational articles that were published to further strengthen the key messages of NMM.

Beans and legumes are not only good sources of protein and dietary fibre, but are also rich in healthful phytochemicals.

In this instalment, I would like to share with readers excerpts from the three remaining articles. I certainly hope they will provide you with further tips on healthy eating and active living.

There’s more to some foods than meets the eye

Nutrition experts are always exhorting you to eat more fruits, vegetables, rice and other cereal products and legumes. This is not merely to ensure that you get your daily dose of vitamins, minerals as well as the all-crucial dietary fibre. Indeed, there are another reasons that may just surprise you!

Something else to chew on

Foods like oranges, cabbage and oats, like all other food, do indeed provide you different nutrients and vitamins. But these everyday foods, however, do more than just that. They also contain numerous naturally occurring components, which are thought to provide physiological and health benefits that go beyond just your basic nutrients.

These components are known as functional components, and foods containing them are called functional foods. In recent years, much attention has been generated on the potential health significance of these components and how they can reduce the risk of chronic diseases such as diabetes, hypertension and coronary heart diseases.

Fruits and vegetables

Fruits and vegetables contain a good amount of bioactive components called phytochemicals, which are compounds found in plants. Carotenoids are good examples of these phytochemicals. These are found in the orange-red pigments of fruits and vegetables.

Some carotenoids include lycopene (in papayas and tomatoes), lutein (in green leafy vegetables), and beta-carotene (many green leafy vegetables).

Other healthful phytochemicals in fruits and veggies are glucosinates (eg cabbage, cauliflower, kai lan, pak choy) and flavones (veggies such as celery, bell pepper and lettuce).

Beans, legumes and soy beans

You may have been consuming soy beans by drinking soy milk, eating tofu, tempeh, taufu- fah, fu-chok, and other beans such as red and green beans in your bubur as part of your daily diet.

But do you know beans and legumes are not only good sources of protein and dietary fibre, but are also rich in healthful phytochemicals?

Some bioactive components identified in the humble soy bean are isoflavones and phytosterols, which have been demonstrated to be able to lower blood cholesterol level.

Tea

Tea contains important bioactive components that comprise a group of polyphenol compounds called flavanoids, which have been linked to lower risks of coronary heart disease and certain cancers.

Yoghurt and cultured milk

Yoghurt, yoghurt drink and cultured milk have been associated as “healthy” beverages because they contain probiotics (added by manufacturers) – friendly and healthy living bacteria that maintain the balance of your body’s intestinal flora and facilitate digestion. They can also contribute to the gut’s resistance to “hostile takeovers” by harmful bacteria. The two “friendliest” probiotics are lactobacilli and bifidobacteria.

Don’t let your emotions eat you up

There’s no doubt that eating habits are sometimes influenced by mood. For instance, you may eat or drink too much during a happy occasion.

On the other hand, you may end up eating or drinking too much when nothing seems right. This could be related to work stress, family or personal problems, or simply because nasty weather has prevented you from going shopping!

Overindulging once in a while is normal. However, things become less healthy when occasional bouts of overeating become habitual.

Disappointment makes me eat

You may dislike having excess flab and decide to lose weight. So you begin to starve yourself, which in the long run is self-defeating and biologically impossible to sustain.

You then eat (perhaps more than you should), but feel guilty for doing so. You may also feel disappointed for having violated your diet regime.

Instead of picking yourself up, you spiral downwards into an all out binge that lasts longer than your attempt to lose weight. You then gain weight and feel bad about your physical condition, which triggers another vicious dieting cycle.

When this pattern becomes a long-term habit, you may end up with a higher risk of becoming overweight or obese.

Eating under pressure

Long-term or chronic stress can also affect your regular eating habits. There may be times when you’re so stressed because of work or personal responsibilities that you turn to food or drink for comfort.

During these times, you also tend to increase your consumption of alcohol, become less active and feel decreasing levels of self-control and self-esteem.

Any attention you may have been paying to what you eat and all other concerns about food and diet go out the window during times of chronic stress. Instead of controlling your food, it controls you.

Beating the bingeing blues

If you are in the habit of overeating, the first thing you need to accomplish is to develop an awareness of your eating behaviour.

Remember, there are so many other enjoyable things that you can do when you’re feeling happy, sad or stressed instead of just eating and drinking!

Shift your focus from food to other feel-good activities. For instance, try exercising (which tones your body and also increases your self-confidence and self esteem), meditating, spending more time with family and friends, going on vacations or taking breaks from work.

Eat right and get moving to keep moving!

You have a busy lifestyle, one that keeps you on your toes most days, dividing your time between work and personal commitments.

On some days, however, you find yourself out of steam, tired and listless. You barely have enough energy to crawl out of bed.

What’s going on? You’re eating, but why the lack of oomph? The food you consume everyday should provide you sufficient energy to keep you on the go, shouldn’t it? Is there something missing?

Eating right is part of it

You may be eating regular meals, but maintaining a busy pace of life day in and day out requires more than just eating on time. You also need to practise healthy eating habits, as the proper nutrition provides you the essential nutrients and other food components that enable you to maintain your hectic pace of life.

When it comes to eating right, it’s crucial to eat a variety of food because different foods provide diverse combinations of energy and nutrients. To ensure you get your daily requirements, eat a varied diet that combines cereals, legumes, fruits and veggies, meat, fish, poultry and dairy products (with an emphasis on the first four types of foods). You also need to cut down on your intake of fats, sugar and salt. And drink lots of water!

Get moving!

Staying active is equally as important as eating healthy to maintain an overall sense of wellbeing. In fact, proper nutrition and physical activity go hand in hand. This is because the right diet provides you the energy you need to stay active.

Among the numerous advantages of physical activity is that it allows you to sustain your energy balance i.e. it burns excess calories to keep you fit and trim, not overweight or obese. It also helps you maintain a healthy body weight and improves your cardiovascular fitness, strength and flexibility.

Exercise also appears to be especially effective when it comes to boosting your health in various disease-specific areas, including cardiovascular diseases (it helps strengthen heart muscles), hypertension (reducing high blood pressure), diabetes (regulate your blood glucose level), obesity, and osteoporosis.

If possible, you should try to exercise at least 30 minutes daily on most days of the week. If you’re on the heavy side, don’t go all out and start with a 20-minute jog once you begin your exercise routine! Instead, try some light stretching and maybe a 5-10 minute walk.

Once you see the pounds coming off, you can slowly ease into a more vigorous workout programme.

Too busy?

You may find it hard to slot in some time for physical activity. But if you’re really serious about your health, you can always find ways to sneak in some exercise into your daily routine. Here’s how you can stay active.

• Break your exercise sessions into 10-minute bursts, three times a day, say, in the mornings, afternoons or late evenings.

• Do desk exercises (eg stretching, twisting or bending) and walk to your colleague’s work station at the office whenever possible.

• If you need to get somewhere close by, walk instead of driving.

• If you do drive, park further away from your destination and use your legs to get you there!

• Use the stairs and skip the elevator and escalator.

• For every hour you watch TV or read, take a 10-minute exercise break.

• Don’t spend your time inside. Get out more and enjoy the great outdoors!

• Wash your car yourself. You’ll save money and get a good workout!

So you see, if you adhere to a combination of eating right and obtaining a regular dose of physical activity, you’ll not only look great and glow with health, but you’ll also have more than enough energy to work, think, play and continue to enjoy the busy lifestyle you’ve become accustomed to each and every day!

If you have not obtained the NMM Guide book or missed the supplement or the educational articles, or if you wish to obtain more information on NMM 2008 activities, visit the Nutrition Society of Malaysia website: www.nutriweb.org.my.

NutriScene is a fortnightly column by Dr Tee E Siong, who pens his thoughts as a nutritionist with over 30 years of experience in the research and public health arena.

Secrets from Japan: The Art of Food

Secrets from Japan: The Art of Food

I’m a huge fan and proponent of the traditional Japanese diet. After several trips to Japan, my partner and I became hooked on all of the healthy aspects of the Japanese style of food. Not only did we find ourselves satisfied and full after rich meals, we also lost weight. A year after we adopted the Japanese style of home cooking 12 pounds disappeared from my body.

Here are some highly attractive qualities of both the food and culture of eating in Japan:

1. Foods are packed with nutritional punch. Some of the most frequently consumed items are things like seaweed, green tea, miso, and ume.

2. Freshness is vital. People search for the freshest ingredients at the grocery store and meals are made based on what is fresh in the grocery store.

3. Seasonal Eating. The Japanese celebrate seasons more than any culture I’ve encountered. As seasons shift and colors of cherry blossoms or brilliant maple leaves change so do the magnificent foods. Foods are celebrated when their time is ripe.

4. It’s all about Quality, not Quantity. It is inherent in the Japanese culture to produce fruits and vegetables of the most impeccable quality. Unlike in the US, where agriculture is based on mass and genetic modifications to increase yield. Japanese are likely to pay more (or grow their own) to obtain the highest quality.

5. Meals delight the senses. The entire eating experience is an art in Japan. Food is adorned with natural elements like leaves and edible berries. Splashes of color enhance the texture, smell, and taste.

6. Small portion size. Americans may devour an entire bowl of edamame while in Japan people are often served a dish with only 2 delicious pods. By serving food in small dishes, portions are naturally smaller and people eat less.

7. Non Dairy and Less Wheat. Dairy is a rarity in Japanese food. Rice replaces wheat as the most commonly used carbohydrate. Therefore, this cuisine is ideal for those with wheat and dairy allergies.

When I eat in Japan or if I prepare Japanese food in my own kitchen I always feel thoroughly satisfied. There’s no need to grab a midnight snack because my body is not deprived of all the delightful elements of eating.

Naomi Moriyama describes the principles of a good Japanese diet in her book: Japanese Women Don't Get Old or Fat: Secrets of My Mother's Tokyo Kitchen. She also shares some fun recipes from her mother’s kitchen. This book gets mixed reviews partly because it doesn’t necessarily speak to a greater (suburban, American, mother) audience. However, Japanese Women Don’t Get Old or Fat is ideal for people who:

1) Are interested in taking the time to prepare rich and healthy meals at home

2) Enjoy Japanese cuisine (beyond sushi)

3) Have struggled with the standard American diet and are looking for alternatives

4) Are looking for support and encouragement to create healthy lifestyle changes

8 Foods You Should Eat Daily for Optimum Health

Our tech nerdie, aka Kelly's husband, is useful beyond words. In addition to keeping us online and in business by keeping up with all of our technical work, he also scans the web for articles that would be of interest to us. I eat most of the items on the list but am now more diligent about all of it. I believe in eating only fresh foods (I do not even own a can opener and am planning to rid of my microwave!) and have raised my soon to be three year old son to love spinach and broccoli. With so many of our friends diagnosed with cancer I feel like the least we can do is control what we put in our bodies. Being youthful and beautiful is just a small perk to the health benefits you'll receive.

1. Spinach - It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip. PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

2. Yogurt - Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

3. Tomatoes - There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

4. Carrots - Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

5. Blueberries - Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

6. Black Beans - All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes.

7. Walnuts - Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

8. Oats - The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

The Beauty Foods

What To Eat Each Day For Looks And Health

Apple Cider Vinegar
Beside having amazing healing properties, apple cider vinegar keeps skin supple. It's heavy concentration of enzymes helps peel off dead skin cells. It breaks down fat and helps food digest properly.

Carrots
Maintain the outer layer of the skin to prevent premature aging. What you'll find in is the same as you'll get in Retin A.

Cheese
To ensure a happy smile, add a slice or two of hard cheeese into your diet. Choose Swiss, cheddar, or gouda to block bacteria in the mouth and prevent cavities.

Citrus Fruits
Hold the skin cells together by forming collagen. Collagen cannot be added to the skin topically, which is why fruits and fruit juices are such an important part of the daily diet.

Cranberries
Keep urinary tract lining healthy.

Garlic
Helps combat wrinkles and restores tissue.

Nonfat Yogurt
High in calcium, which keeps your smile white and your teeth cavity-free.

Sweet Potatoes Vitamin A is known to be a remarkable anti-wrinkling agent. Sweet potatoes are full of this important vitamin. The pleasing results is clearer, smoother skin.

Tomatoes
These "love apples" will keep you loving your skin. Tomatoes are rich in vitamin A, vitamin C, and potassium.

Wheat Germ
If you want to get rid of pimples quickly and efficiently, make sure to include two or three tablespoons a day in your diet. Add it to cereal, yogurt, and cottage cheese.

You should choose foods that you enjoy, of course, but you need to include the following:

Vegetables
Three to five servings daily. Try to include one serving of raw, leafy greens.

Meat
Have no more than three three ounce servings a day. Cut off all fat. Try to make two servings of turkey or chicken. One serving of fish a day is ideal.

Fruits
Two to three servings daily. A 1/2 cup of chopped or sliced fruit is a serving. Healthy Fruit Salad

Dairy
At least two servings daily. A serving would be eight ounces of milk or yogurt.

Fats
Salad dressing, cooking oil, butter, and mayonnaise should be limited to two servings a day.

Healthy Fruit Salad

Fresh fruit salad is a traditional, healthy dessert. Not only delicious, it is nutritious, too - the natural antioxidants and fiber of fresh fruit support the body's defenses and help to keep it running smoothly. When making a fruit salad, include the following choices - according to the USDA, these fruits are exceptionally high in antioxidants:

Ingredients:

Wild blueberries
Cranberries
Blackberries
Prunes
Raspberries
Strawberries
Red Delicious apples
Granny Smith apples
Sweet cherries
Black plums

Wash all fruits and mix together after cleaning, peeling, cutting into pieces...

In a separate bowl, add sugar, lemon juice, water and fresh mint. Mix, then pour on the fruit.

Mix up the fruit salad really well, to incorporate all of the wonderful colors of your fruits.

Tip: Look for organic varieties at your local farmer's market or grocery store, and enjoy!

If You Have To Sit All Day, EXERCISE!!

Sit & stretch exercises

Jun 18, 2008
The Straits Times

CHAIR-NECK STRETCH 1

• Hold on to the base of the chair with your left hand to steady left shoulder.
• Bring right ear to shoulder until you feel the tension. Hold until the tension begins to diminish and gradually increase the stretch.
• Hold for 10 seconds.
• Repeat on other side.

CHAIR-NECK STRETCH 2

• Turn your head to the right and look downwards.
• Hold this position for five seconds, increasing the stretch by gently pushing down your head with your hand.
• Hold for five seconds.
• Repeat on other side.
  

SHOULDER STRETCH

• Interlock fingers and turn your palms upwards.
• Straighten your arms and stretch upwards.
• Expand your chest by compressing both shoulder blades together backwards.
• Hold for 10 seconds.
• Repeat as many times as needed.

UPPER-BACK STRETCH

• Interlock fingers of both hands and push your hands forward with palms facing outwards.
• Feel the stretch between your shoulder blades.
• Hold for 10 seconds.
• Repeat as many times as needed.
  

TRUNK ROTATION STRETCH

• Sit upright, keeping your tummy in.
• Rotate your body, bringing your arms across.
• Keep the position for five seconds till you feel a gentle stretch on your spine.
• Repeat on other side.

This story was first published in thesundaytimes on June 15, 2008.

Watch That Sneeze!

Ah-choo!

Meena Sreenivasan

Jun 18, 2008
NST

INFLUENZA, commonly known as the flu, is a contagious respiratory infection caused by a virus.

It is often confused with the common cold, and hence the myth that it is a relatively mild illness that would go away within two to three days.

But influenza is much more severe than the cold. The generic term "flu" can also be caused by other respiratory viruses.

Although there are vaccinations to minimise the chance of catching the flu, immunity from influenza is still non-existent. This is because new influenza strains turn up regularly.

The flu virus is easily passed on from one person to another, which makes urban areas conducive for spreading the virus. The flu strikes more quickly than a cold, and people who get it feel more ill. While children with colds usually still have energy to play and keep up with their daily routines, the flu eventually keeps them in bed.

Children are most likely to be infected and spread the already highly contagious disease. It is more severe in children under two, who are suffering certain chronic conditions.

Influenza viruses are found in the nose and throat. Children are vulnerable because they touch their noses, eyes and mouths more often during play, such as at the playground.

Germs on toys are easily spread in this manner, including to parents.

During diaper-changing and feeding, with more body contact, the spread of the influenza virus is speeded up.

The virus can also spread through the air during coughing or sneezing.

What are the symptoms of influenza in children?

According to Datuk Dr Musa Mohd Nordin, adjunct professor of paediatrics, Cyberjaya University College of Medical Sciences and consultant paediatrician and neonatologist, these symptoms are like those in adults, although there are a number of significant differences.

"Newborns and infants may have a high fever that can't be explained and no other signs. Young children usually have temperatures over 39.5oC and can have seizures. Flu is also an important cause of croup (an infection of the throat and vocal chords), pneumonia (lung infection) and bronchitis (infection of the airways that lead into the lungs) in young children," said Dr Musa.

More prevalent in younger children are stomach upsets, vomiting, diarrhoea and abdominal pain, earaches and bloodshot eyes.

"In some cases, muscle swelling can lead to severe leg or back pain. In rare cases, influenza may affect the brain, causing prolonged seizures, confusion or unresponsiveness. Influenza may also weaken the immune system and lead to bacterial infections of the ear, lung or sinuses," he added.

The disease can be prevented through immunisation. Most people who are vaccinated will not get influenza. People already sick with it will have a less severe episode.

"Because there are always new influenza strains turning up, you have to get vaccinated every year - there is no lifetime protection."

Parents with young children especially need to take note as youngsters are more exposed to the virus compared with adults.

The influenza is also more serious in young children. Take note that the influenza vaccine prevents only influenza - and not the host of other respiratory illnesses that people sometimes mistake for the flu.

Dr Musa advised all children aged six to 23 months, as well as older children suffering certain chronic conditions, to get a flu shot each year.

He said parents, older siblings, caregivers and others living in the home of children younger than two should also receive the vaccine.

The most vulnerable age group would be those under nine. Children aged six months and older with chronic illnesses such as asthma, chronic lung disease, congenital heart disease, kidney dysfunction, blood disorders such as thalassaemia, metabolic diseases like diabetes and immuno-suppressed children including those with HIV are high-risk groups and should be vaccinated.

"Make sure your child has been vaccinated by the time he/she is six months old. Before this age, the immune system is too immature to develop protective antibodies. All other recommended vaccines need to be given as well as these will prevent some of the complications of influenza, such as bacterial infections of the ears or lungs."

He said the vaccine takes about two weeks to provide full protection from influenza.

Children younger than nine may need two shots (four weeks apart) during the first year of immunisation.

CHECKLIST TO KEEP THE FLU IN CHECK:

WHAT parents can do to prevent the spread of influenza -

Washing the hands is the most important way to reduce the spread of the flu:

* Wash your hands after being in direct contact with someone who has a respiratory infection.

* Wash your hands and your child's after wiping your his/her nose.

* Wash your hands after coughing, sneezing or wiping your nose.

* When water and soap are not available, use pre-moistened hand wipes or alcohol-based hand rinses. Keep hand rinses out of reach of children because they are harmful if swallowed.

* Wash your hands after touching objects handled by someone who has influenza.

* Teach children to cover their noses and mouths with tissue when sneezing or coughing, to put used tissue in a wastebasket immediately, and to wash their hands after wiping their nose or handling tissues.

* If a family member has the flu, clean surfaces (such as toys, bathroom taps and doorknobs) after the ill person has touched them.

* If your child attends day-care, tell the caregiver if you think your child has influenza. Keep your child at home, away from day-care or school, until the fever is gone and he is feeling better. If both parents work, plan ahead by making arrangements in the event your child becomes ill.

New Straits Times/Asia News Network

This story was first published on June 16, 2008.

Go figure

Clothes may maketh the man. But it's curves that maketh the women - or so I was told recently when I spoke too much in this column about the benefits of a lean, fit physique.

So, to prove that the twain can meet, I asked bodybuilder and fitness trainer Joan Liew, 32, to show us some exercises that build lean, strong muscles as well as accentuate a woman's curves.

Despite the fact that she works on her lats - gym speak for the upper back - for the V-shape that scores points in bodybuilding contests, she didn't bat an eyelid. She just pointed out that it's a fine line that separates curves and wobbles.

Her point: You can do all the abdominal exercise you want, but if you don't combine it with some cardio (at least 30 minutes three times a week) and a disciplined diet (lay off those banana splits), you will find it almost impossible to have the curves you desire.

Liew, who runs Fitness Factory with fellow bodybuilder and trainer Augustine Lee, also noted that having an athletic frame is an advantage as broader shoulders tend to accentuate a slim waist.

The two have just set up Fitness Factory Boutique Gym, a non-membership outfit in Boat Quay which allows anyone to use the facilities as long as he or she enlists the services of a personal trainer from the gym.

The Gym-In-The-Pocket, a rubber band used in one of the exercises, is available at Fitness Factory (82 Boat Quay, 03-01), Carrefour and NHG Polyclinics. Prices range from $30.90 to $49. Call Fitness Factory on 6535-0851 to contact Joan Liew.


TRUNK TWIST

How to do it: Stand with feet shoulder-width apart and hold one end of the Gym-In-The-Pocket band with both hands at chest level (photo above), making sure the other end is securely attached to a stationary object such as a shut door.

Tighten your abs, exhale and rotate your upper body to the left while keeping an upright posture and avoiding any jerky movements.

Inhale and return to start position.

Perform four sets of 15 repetitions on each side.




CURL SIDE REACH

How to do it: Lie back on a fitball, place your left hand behind your head and extend your right arm to the side.

Tighten your abs and curl up slightly, exhale and try to touch the outside of your right knee with your right hand.

Inhale and return to start position. Perform four sets of 15 repetitions on each side.




LYING TWIST

How to do it: Lie on your back with both arms extended out to the sides. Lift both legs up and, with knees slightly bent, point toes towards the ceiling. Inhale, tighten your abs and slowly lower both legs to the left till they are just above the floor. Exhale and return to start position, moving both legs together, and repeat the movement on the right side. Perform 12 repetitions for each side, alternating between right and left sides.