Beans help you live longer

Bean helps to give you a healthier lifestyle and prolong your life. Take the belows into your diets : -

1. Navy beans
These beans are high in folate and a B vitamin may reduce your risk of stroke and cognite declines as you age. Mash together a can of navy beans, a minced clove of garlic, 2 tablespoons of olive oil, a pinch of fresh or dried rosemary and salt or pepper to taste. Replaced this with your mashed potatoes.

2. Garbanzo beans
This will help to reduce your levels of insulin, lowering your risk of diabetes. Make your own hummus by blending 12 ounces of garbanzos with a tablespoon each of olive oil, lemon juice, and peanut butter. Add chopped garlic clove. Season with salt, pepper and cumin.

3. Black beans
These beans contain potent disease-fighting anti-oxidants. Stuff black beans, chopped zucchini, and shredded cheddar cheese into whole-grain tortillas. Bake it for 20mins.

4. Kidney beans
It contains antioxidants that help to prevent the hardening of your arteries. Mash kidney beans with 2 teaspoons of chili powder, lime juice and minched garlic for your sandwich.

5. Pinto beans
This help to cut LDL cholestrol. This can be used as a toppings to your chicken breast. Mix can of pintos with chopped red and green bell pepper and red onion. Add 1/4 cup of corn, the juice of lime and 1/2 teaspoon cumin.

Enjoy the beans and mix it with your daily diet will help you to prolong your life and create a better healthy lifestye. So called, beans help to prolong your life.

broccoli & diabetes

Vegetables are well known for their cancer-fighting potential.

Eating broccoli could shield your from the wrath of diabetes. This is due to the sulforaphane, a chemical derived from cruciferous vegetables, switches on genes that produce enzymes and protect your blood vessels from the damage linked to high levels of disease-fighting antioxidants, which do battle with the free radicals created raging blood surgar.

Carbohydrates & liver

Not only will forging on surgar and starch expand your waistline, but eating too many carbohydartes may harm your liver too. That's because excess blood surgar is converted to fat in your liver, where it can accumulate and lead to non-alcoholic fatty liver disease.

Beware of taking too much carbo, your are most at risk if you have fasting blood glucose greater than 100mg per deciliter, indicating your body doesn't process carbs well.

For a better healthy lifestyle, reduce intake the carbohydrates is important.

Food against Insomnia (Part 1)

Stress and sweltering temperature can all add up to a lot less shut-eye for you. Turn the tables with the food below to help you sleep easy.

1. Red wine

Drift off to sleep with a glass of res that contains sleepy hormone melatonin. Bear in mind that large quantities of alcohol will prevent REM sleep and will give you morning dog breath.

2. Banana

Excellent source of sleep-inducing chemical tryptophan and B vitamins are easy to digest. Whizzing one in the blender with warm milk and honey to guarantee some zeds.

3. Green Veg

Rich in magnesium, calcium and B vitamins. Dish up some greens with your evening meal - the darker the better. It helps to relieve your jumpy pins and aid sleep.

4. White Bread

A slice of of bread will have off you to dream land in no time. This sure beat the sheep counting. High GI carbs were better than low-GI for shortening sleep onset.

5. Turkey

This bird is rich in the amino acid serotonin, the calming, mood-elevating hormone that's also a key player in inducing sleep.

To be continued...

How to pick and store the fresh fruit and vegetable? (Part 1)

The best-tasting, most nutritious produce is easy to find if you know how to look, touch, smell and shop. Bear in mind that, not all well-shaped fruit or vegetable is all good.


Look : Prime fruits and vegetables are often irregular shaped and blemished.
Touch : Heavy, sturdy fruits and vegetables with taut skin are fresh
Smell : Many fruits can be sniffed for ripeness.
Shop seasonally : For tastier and cheaper food

Grab as different colours for your fruits and vege. Different colour brings the different nutritious.

Below is some examples of how to choose a fresh fruit or vege and how to store it well: -

Broccoli

Find rigid stems with tight floret clusters that are deep green or tinged purple. Do not choose any with yellowing heads which will be more bitter.

Storage : Refrigerate in a plastic bag for up to 1 week

Asparagus

Thin spears are sweet and tender. Buy vibrant green spears with tight and purple-tinged buds.

Storage : Trim the woody ends. Stand the spears in a bit of water in a tall container; cover the tops with a plastic bag. Cook within 3 days.

Artichokes

Seek out deep-green, heavy artichokes, with tightly closed leaves that squeak when pinched together.

Storage : In the fridge for up to 5 days.

Bell peppers

These should have lots of heft for their size, and brightly coloured, wrinkle-free exteriors. The stems should be bright green.

Storage : Refrigerate in the crisper for up to 2 weeks.

Button mushrooms

Find tightly closed, firm caps that are not slimy or riddled with dark, soft spots. If you see the mushroom with open caps, advice is eat them soon.

Storage : Spread them on a flat surface, cover with a damp paper towel and refrigerate for 3 to 5 days

to be continued...

The best belly-trimming smoothie

Try this for this smoothie for your belly trimming...

50ml milk
2 tbsp vanillla yougurt
2 oranges
1 banana
50g strawberries
50g mango
2 tsp vanilla whey-protein powder
3 ice cubes

Toss everything into a blender and whip till smooth, drink while it is still fresh. This is approximately 160 calorie. I take this twice, and it really works on me. Give a try ya...

Nuts and health

What do you know about nuts towards health?

Eat 7 almonds, 7 hazelnuts and 3 walnuts a day....

Adding nuts to a mediterranean diet can reverse symtoms of metabolic syndrome. The next question is what is mediterranean diet? A mediterranean diet is rich in vegetables, whole grains and fish; nuts are high in monounsaturated fats. Together, these foods may reduce triglyceride levels and the inflammation characteristic of the condition.

Almonds contain of high abosorbing protein, fiber, folid acid vitamin E & etc. It helps to reduce LDL cholesterol.

Walnuts rich in fiber, vitamin E, vitamin B, magnesium and anoxidants. Hazelnuts also helo to reduce  LDL cholesterol and heart disease

Hazelnuts is rich in oil which provide energy to human. Besides, it helps to prevent cancer and heart disease. It riches of various vitamin ie. vitamin B1, B2 and B6.

Add these 3 nuts together and start your healthy diet for your healthy lifestyle! Bear in mind, eat all these nuts in raw is much better than those roasted and sugar added.

Healthy breakfast to start a day

The best breakfast of the day should have the combination of carbohydrate, protein, fat as well as vitamins and minerals.

Here, i have a guide on preparing Easy & Healthy Breakfast within 3 minutes...

1. Muesli - those toasted with dried fruits, sunflower, seed, buckwheat kernels & linseed. Oats provide carbohydrate, B vitamins, iron and magnesium.
2. Yougurt - select those natural without added sugar. Yougurt is high in calcium, vitamin B12, potassium, magnesium and active live probiotics
3. Almond nuts - supply protein, vitamin E & B3, minerals such as iron, magnesium and zinc
4. Soy lecithin - plays an important role to breakdown the fats, preventing buil-up fats and bad cholestrol in walls of heart, blood vessels and liver
5. Strawberries or other fresh berries (optional) - contains highest concentration of antioxidants

Mix all the above and gain the maximum nutrients for your breakfast to kick start of a day.

It is not a good idea to skip breakfast. Healthy breakfast helps you to work and think better, as well as reducing your cravings for high calorie and low nutrition food in the afternoon and dinner.

Have a try on this!

Super food

What are so called super food?

Check out this Video... I learned from this video and realize wow... these are all super food...

Diet Plan Tips

The right way of eating may help you in your diet plan? A few tips below might help you to achieve your goal : -

Slim Cycle
We might asking when is the best time to start our diet? The answer is the 1st day of your period. Hormones actually connected to hunk food cravings surge prementrually but they decrease during your period.

Snack
Stash only a few packs of 100-calorie food to monitor or control your intake. This is to prevent you overeating.

Diet
Are you an emotional eaters? Emotional eaters tend to be obese or overeweight easily. If you are an emotional eater, plan eating with non-calorie food to reduce your stress.

Sweet
Artificial sweeteners tend to increase calorie intake, body fat and weight. Sweeteners will change your body's ability to regulate calorie consumption. Avoid the carbonated drink if possible.

Thinner dinner
Take high-protein bite prior to your entree and meal. High protein help your body to make long-lasting glucose and may help you to resist menu temptation.

Why give a try on the above tips if you doing a diet plan? It works...

Breakfast for detox

Breakfast is the most important meal of the day. What is the best food for you during your detoxification? You may choose the follows which you like most. Remember, eat everything moderately. Instead of eating one BIG meal, split it into more and smaller portions.

1. Banana porridge & yoghurt
Porridge topped banana, raisins and honey. Take a cup of natural yoghurt.

2. Fruit salad with yoghurt and oats
Salad without mayonise. Eat together with natural yoghurt and oats.


3. Fresh fruit smoothie
Fruit smoothie made from fresh fruit, natural yoghurt and honey.

4. Muesli and yoghurt
Muesli made from oats, seeds, nuts and dried fruit. Take natural yoghurt as well if you like.


5. Fresh fruit and natural yoghurt

Food to avoid during detoxification

We are keep wondering what are the food we should eat during detoxification and what are not. Here is the summary of food that to avoid during your detoxification : -

- Fizzy drinks and squashes, including diet versions

- Butter and margarine

- Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, quiche, battered or breadcrumbed foods, etc

- Crisps and savoury snacks including salted nuts

- Chocolate, sweets, jam and sugar

- Processed foods, ready meals, ready-made sauces

- Alcohol, Coffee and tea

- Sauces, pickles, shop bought salad dressing, mayonnaise

- Salt, pepper and any seasoning

Weight loss in a healthy way

The principle of weight loss is “ Don’t Starve”. Starving will lower your metabolism, made you tired and hungrier and end up eating more than necessary. The right way of losing weight is think of “ how to diet? , how to control your metabolism? and what is the right amount of weight?”

Steps towards success weight loss

Food

1. Take smaller portion of meal divided the 3 meals to more ie. 5 to 6 meals.
2. Avoid cake, brownies, potato chips, ice-cream, chocolate and other junk food
3. Eat plenty of fruits and vegetables
4. Replace your snack with fruits and vege
5. Taking good carb ie. brown rice, wholewheat, oats.
6. Leave behind carbs after 5pm, carbs will be stored in your body as fat
7. Maintain the intake of protein for your body protein, take double if you want have some muscle.
8. Drink plenty of water, cut down sweet and carbonated beverages, avoid soda drink.
9. Eat breakfast in the morning to keep your metabolism going
10. When you eat out, opt for more healthy food ie. Salads and fruits. Avoid fattening food.
11. Buy a chronometer for counting the time for chewing the food or do 50 counts before swallowing your food. Our brain will receive the slower signal on “I am full”. If we eat too fast, by the time our brain receive the signal, we already over eating.

Exercise

1. Besides of cutting calories and portion sizes, “exercise”.
2. Daily 20 minutes jog is good to go together with the diet, if time constraints, make it at least 2-3 times weekly, or you may choose to go for exercise bike for 20 minutes or on treadmill for half an hour daily.
3. High intensity interval training will help to lose weight faster and better
4. Weight training is important to improve your metabolism and hence increase your fat-burning ability as well as building your muscle
5. Go for a bike after waking up. You would not have food in your system in the early morning and this is the best time to exercise. Your body will get energy from the fat stored the night before. Remember to take solid food after 20 minutes of exercise.
   
   

   

Others tips

1. Wake up on regular time say 7am or 8am, take an 8 hours sleep daily
2. Don’t take any food before bed
3. Work out the diet plan with your friend, encouraging from each other is essential.
4. Get the whole family to join you for the diet plan
5. Keep vege near in front of fridge to cause impulsive respond of taking vege.
6. Always remember how much fat in the junk food. This will keep you stay away from them. 1 pound of fat is 3500 calories. One ice-cream cone or 2 tbsps peanut butter is 500 calories each
7. If you can’t avoid junk food, take those with reduced fat
8. Do the diet plan in a slow process to avoid you are craving for food and over eat
9. Don’t think of dropping weight fast. Your body resists quick weight loss and will retain the stored fat. Gradual weight loss is easier to maintain

Check out the 7-day diet plan and further info on weight loss in few days time…

What is the best food during detox?

We should consider a lot of healthy and nutritious foods once we start our detoxification. These foods play very important roles to help you in the process of detoxification.

First and foremost, you must keep yourself hydrated, MOST of time, you need to drink a lot of water and juices. Bear in mind to stay away from sugary and caffeinated drinks as much as possible. All the surgary and caffeinated drinks must be replaced with herbal tea and vegetable juices or water.

Remember that everyone of us must eat FRESH fruits and vegerables no matter whether we are on detoxification diet or not. In order to achieve maximum results, take most of the vegetables especially broccoli, red and green vegetables, cauliflowers, beets, onions and garlic. Vegetable based soups and salads are light but can be filling as a meal.

Talking about protein, here the beans will play the role. It provide the major source of protein and fiber ie. Kidney beans, garbazo and soybeans.

As asian, we will always like white rice as well as pasta. During this detoxificaition process, substitute the aforementioned with brown basmati rice or other brown grains.

As usual, we shall always enjoy lighter and smaller meals. Even we know that vegetable is light but if can be cooked as soup based and take as a filling meal as well.