7 faedah bersenam

Tak dinafikan lagi senaman memang ada banyak sangat manfaatnya The physical activity guidelines for Americans mengatakan seorang dewasa harus sekurang kurangnya melakukan senam aerobic 150 minit seminggu dan dua hari untuk lakukan senaman angkat beban (weight training)

Wow.. banyak tu.. so.. apa lagi mulakan dari sekarang. Susahkah? Tak susah kalau kita tetapkan motivation kita. Apa yang boleh motivate kita untuk bersenam?

1)      Adakah untuk Nampak sexy?

2)      Adakah untuk buat orang berpusing dua kali untuk melihat anda

3)      Atau adakah untuk mengelakkan sebarang penyakit?

Rasanya ada motivation tak lepas ni? Masih takda?

Okey cuba kita lihat faedah faedah yang awak boleh dapat dengan bersenam….

1)      Senaman sangat bagus untuk keseluruhan badan

2)      Mengeluarkan hormone endorphin dan menyebabkan anda happy dan aman

3)      Senaman membantu anda tidur lebih lena lebih lebih lagi kalau ada mild depression or low self esteem.

4)      Senaman memberikan anda kepuasan yang maksima

5)      Senaman membantu anda menghilangkan belly fat dan mengurangkan risiko  serangan jantung dan diabetes

6)      Senaman  angkat beban mampu menguatkan tulang anda

7)      Dan paling penting senaman mampu membantu anda LOOK BETTER .. ini kerana dengan senaman anda akan kelihatan lebih muda dan kulit anda lebih glowing

Tak percaya ke? Percayalah.. sebab saya dah 6 bulan join gym dan Alhamdulillah… inilah yang saya rasa…apa tunggu lagi.. jom senam

Kebaikan Epal Hijau

Amalan memakan buah-buahan sememangnya digalakkan kerana ia mempunyai banyak khasiat untuk tubuh anda, namun tahukah anda kebaikan memakan epal hijau. Lebih-lebih lagi bagi mereka yang ingin menurunkan berat badan.

Ini kerana ia bukan sekadar mempunyai pelbagai khasiat malahan ia juga mampu mengurangkan kadar kolesterol dalam badan.

Epal hijau mengandungi zat besi, magnesium, potassium, kalsium, soldium, vitamin C, vitamin A dan vitamin B serta merupakan sumber serat yang mudah larut. Anda digalakkan memakan epal bersama dengan kulitnya kerana sebahagian kandungan vitamin C terletak di bawah kulitnya.

Epal hijau boleh juga boleh membantu mencegah:

• Pembinaan kolesterol dalam dinding salur darah. • Mengurangkan risiko penyakit jantung.
• Membantu kesihatan membran paru-paru.
• Membantu kesihatan tulang dengan menambah bahan kimia (boron) pada mineral tulang.
• Membantu kesihatan sistem kardiovaskular dengan mengekalkan tahap kolesterol darah.
• Membantu mengekalkan berat badan.
• Mengurangkan tekanan penyakit asma.
• Mengurangkan risiko barah.
Bagi mereka yang mempunyai masalah sembelit atau penghadaman, kisarkan epal hijau dengan saleri dan diminum setiap pagi sebelum sarapan. Ia dapat membersihkan saluran usus serta membuang toksid dengan pantas menerusi system pencernaan. Zat masam epal hijau merupakan pembersih tubuh yang sangat baik.

Epal hijau juga bertindak sebagai penyegar kulit wajah. Potong epal hijau dan rendamkan seketika di dalam air batu selama 5 minit. Kemudian letakkan di muka, biarkan selama 15 minit. Anda akan dapat rasakan kesegarannya. Jika diamalkan selalu ia boleh melicinkan kulit.

Sumber : By Ashraf Nasser
Photo: Google

Makanan pemusnah lemak

Teh hijau

Kafein stimulan untuk galakkan system tubuh membakar kalori. Ia juga mengandungi catechins, bahan yang dikatakan membakar lemak dalam perut dengan cepat. Cuba amalkan minum secawan teh hijau, 3 kali sehari bagi mendapakan kesan yang mujarab

Yogurt

Produk tenusu tinggi kalori tapi yogurt, sama ada rendah lemak atau biasa mengandungi  probiotik iaitu bacteria baik yang mengurangkan jumlah lemak diserap tubuh.

Lada dan cili

Bahan ini terkandung penyemarak metabolisme iaitu capsaicin (yang menyebabkan rasa pedas tu). Capsaicin menambah suhu badan, lantas metabolism bekerja kuat membakar kalori.

Ayam dan ikan

Tubuh membakar lebih kalori ketika mencerna protein berbanding kala memecah kaborhidrat dan lemak. Maknanya makan protein seperti ayam, ikan dan tofu setiap hari bantu metabolism bekerja.

Sumber: Cosmopolitan, Ogos 2009

Tip Tip diet menurut Islam

1) Timbang berat dan berusaha untuk mendapatkan berat ideal.

Macam mana nak tau kita ni memiliki berat ideal atau tak? Senang je..

Cuba ikuti formula di bawah

Body Mass index (BMI)

BMI=BB(kg)TB x TB (m)

Normal female : 17 – 23 , male 18 -25

Gemuk : 23-27,25-27

Obesiti : >27 >27

Sangat obes:  >39.9

2) Isilah perut dengan satu pertiga makanan, satu pertiga minuman dan satu pertiga udara. Berlatih berhenti sebelum kenyang.

3) Disamping berpuasa di bulan ramadhan, berlatihlah melaksanakan puasa hari Isnin dan Khamis ataupun apabila mampu lakukanlah puasa Nabi Daud

4)Bataskan pengambilan lemak tepu, lemak trans , kolestrol, garam dan pemanis tambahan

5) Pilih bahagian daging yang kurang mengandungi lemak

6) makan dua cawan buah dan dua setengah cawan sayur stiap hari.

7) Ambil biji bijian sebanyak 85 gram setiap hari

8) Minum 3 gelas susu ataupun produk susu yang bebas atau rendah lemak setiap hari

9) Ambil kurang daripada 2500mg ataupun sekitar satu sudu teh garam setiap hari

10) Tingkatkan pengambilan kalium daripada sumber buah dan sayur

11)Gunakan minyak zaiton sekiranya boleh. Kalau boleh lagi gunakanlah minyak perahan zaiton yang pertama atau extra virgin olive oil.

Sumber rujukan :Buku Mengapa Rasulullah Tidak Pernah sakit, Dr Adi Hashman

Sumber Gambar: Google                       

5 Vitamin Untuk kulit cantik

Tau tak kulit yang sihat perlulah dijaga dari dalam. Kita selalu sibuk nak cari krim kecantikan ataupun pencuci muka yang terbaik malah harganya sampai ratusan ringgit demi mendapatkan hasil yang terbaik …. Tapi kadang kadang kita terlupa yang pemakanan adalah paling penting dalam menjaga kesihatan kulit kita.. Selain dari perlu minum air mineral dengan jumlah yang banyak, kita juga need some vitamins yang boleh membantu kita mendapatkan kulit yang halus mulus J

1)      Vitamin A

Ia sangat diperlukan untuk meperbaiki tisu kulit dan sangat penting unutk kulit yang sihat… sekiranya kita kurang vitamin A, selalunya kulit akan menjadi kering dan mengelupas. Kat mana pula nak dapat Vitamin A ni? Kalau tak nak ambil dalam bentuk kapsul, kita juga boleh dapat dari keledek, carrot atau dari sayur yang berdaun. Ada juga kajian dari American Academy of Dermatology kata, kalau guna lotion yang mengandungi Vitamin A boleh tolong control jerawat, kurangkan garisan halur dan juga kedutan kedutan .

2)      Vitamin  B Complex

Ia boleh didapati dari oat, beras, telur dan juga buah pisang . Kalau kurang Vitamin B, boleh buat rambut kita gugur dan penyakit kulit yang bernama dermatitis. Vitamin B Complex ni mengandungi biotin yang sangta diperlukan oleh kuku, sel rambut dan kulit. Kalau nak kulit glowing, kita kena lah ambil Vitamin B complex

3)      Vitamin C

Ni vitamin sangat popular unutk kecantikan kulit. Yelah kalau tak,, takkan sampai ada yang pergi inject Vitamin C kat muka kan? Ia boleh didapati dari bua buahn citrus macam orange, lemon , juga sayuran hijau dan kobis bunga. Selain ianya sangat  bagus dalam melawan selsema, ia juga boleh digunakan untuk kesihatan kulit kerana Vitamin C membantu membina collagen dalam kulit. Ia juga boleh menolong mengurangkan kedutan, dan juga improve our skin texture . One of my friend also said that she believe her skin sangat fair because she consume Vitamin C everyday since middle school lagi.

4)      Vitamin E

Kalau ada scar, kulit kasar atau pun mengalami kekeringan kulitambil lah Vitamin E. kalau nak kulit lembut, supple cuba makan lebih banyak kekacang, olives dan juga bayam. Selain dari melembutkan kulit wajah, Vitamin E juga boleh menguatkan rambut.

5)      Vitamin K

Ni yang best ni.. sesaiapa yanga ada dark circles kat bawah mata, ataupun lebam lebam kat badan kenalah ambil Vitamin K.  Boleh didapati dari sayur hijau. Ekceli sayur hijau ni memang banyak vitamin kan? So makan sayur hijau memang boleh dapat beberapa vitamin sekaligus. So mulai sekarang kena lah makan sayur tiap tiap hari k. Kalau nak cantik lah                                                                                                                                                                                                                                                                    

Foods for healthy Hair

Just want to share this amazing tips...

1. Avocados

With over 25 vital nutrients, avocados pack a punch with Vitamins E and B. Replace your pricey conditioner with a ripe avocado and apply to wet hair after using your favorite cleanser and let it linger on your locks for a few minutes. Rinse throughly and you’ll have a clean, fresh, and shiny head of gorgeous hair.

2. Beans

Beans are a great source of vitamin B6 and folic acid; and the minerals magnesium, sulfur and zinc. Add black beans to your favorite Tex-Mex recipe or workday lunch for a vitamin and protein boost that will keep you and your hair shining throughout the day.

3. Coconut Oil

The ancient Indian practice of Ayurvedic medicine has relied on the power of coconut oil for centuries. Coconut oil is used as an anti-aging and stress relieving treatment - in addition to a miracle hair treatment. Massaging coconut oil throughout your hair just a few times per week can keep your hair free from dandruff, split ends, and hair-loss. Plus, the fresh coconut scent will instantly transport you to the beach - how’s that for stress relief?

4. Dairy

Not only does dairy build strong bones, but it also keeps your hair strong with calcium and Vitamins D and B12. Fill up on low-fat milk and cottage cheese to keep your gorgeous hair growing strong.

5. Eggs

Whether you like them scrambled, poached, over-easy, or sunny side up; eggs are an inexpensive way to get the protein you need to start your day off right. But did you know that you can skip the pricey organic shampoo for a natural egg shampoo that will cleanse your hair and give it a gorgeous luster? Massage egg yolks into your hair and let it sit for 10-15 minutes and then rinse with cool water. Your hair will be sparkling clean and your wallet will thank you.

6. Halibut

Seafood is a great way to stay slim and keep your heart healthy, and it can also benefit your hair. Halibut is full of more iron than other seafood, keeping your hair strong. Broil, bake, or grill this tasty fish for a great way to get the iron that your hair craves.

7. Honey

Not only will honey sweeten your tea, it can also add some sweetness and shine to your hair. Mix 2 tbsp of honey with 2/3 cup of olive oil, massage into hair and wrap with a warm towel for a half-hour, rinse with warm water. Although it may seem a little sticky, your hair will appreciate the sweet effort.

8. Peas

Peas provide an excellent way to get the carbohydrates and potassium that your hair needs to stay vibrant and strong. Although they contain more calories than other green vegetables, these nutrient-filled calories will keep you full and your hair at its healthiest.

9. Turkey

Full of lean protein, turkey is an excellent choice for iron, which makes for healthy, strong hair. With less calories and fat than beef, turkey can be eaten more frequently and that means more ways to get solid protein in your diet. Replace bacon with turkey bacon and throw a few turkey burgers on the grill for a lean, mean way to keep your hair strong.

10. Walnuts

An excellent source of Vitamin E, walnuts provide a crunchy and satisfying way to give your hair the oils it needs to stay full of shine and luster. But walnuts can also be used to replace expensive hair color treatments. Grind the nuts and boil in hot water, strain, cool and apply to your hair for 20 minutes. The walnut mixture will naturally keep the pigmentation in your hair, keeping those pesky grays at bay.

Source: rdasia.com

Picture: google

5 Vitamins for Healthy Skin

Healthy skin comes from the inside out. What you choose to put into your body will reflect itself on your skin. Diets filled with processed foods often leave skin looking and feeling dull, oily, and discolored. But nourished bodies that are fueled with whole foods containing the recommended amount of vitamins often display a much healthier appearance. What vitamins do you need and what exactly do they do? Here are the basics on vitamins and skin health.

1. Vitamin A

Necessary for the maintenance and repair of vital skin tissue, vitamin A is the key to healthy skin. If you’re deficient in vitamin A, your skin may take on a dry, flaky complexion. Get your daily recommended allowances of vitamin A through foods such as sweet potatoes, carrots, and dark, leafy vegetables. Research by the American Academy of Dermatology has shown that when used on the skin, lotions containing vitamin A can help control acne and reduce lines and wrinkles.

2. Vitamin B Complex

Found in foods like oatmeal, rice, eggs, and bananas, vitamin B complex contains the nutrient, biotin, which forms the basis of nails, skin, and hair cells. Too little vitamin B complex in your diet can cause dermatitis or hair loss. Topical creams and ointments made with B vitamins can instantly hydrate cells and give a healthy glow to skin. Using some creams containing vitamin B has also been shown to have anti-inflammatory properties and to even out skin tone.

3. Vitamin C

Fill up on citrus fruits, leafy greens, bell peppers, and cauliflower, all of which are full of this vital nutrient. Vitamin C has been known to fight colds and when used on the skin, vitamin C can help collagen production. Vitamin C can also help reduce wrinkles, improve skin texture, and reduce photo damage.

4. Vitamin E

Use vitamin E on your skin to help reduce the appearance of scars and rough, dry skin. To keep skin looking supple and soft, try adding more nuts, olives, and spinach to your diet, all of which are high in the vitamin. These foods will not only help your skin stay soft, but will help your hair’s luster and strength. For stubborn scars, try rubbing vitamin E oil on the scar to reduce its appearance.

5. Vitamin K

Vitamin K can be best used on the skin to help with dark circles and bruises. Look for lotions and creams that contain this vitamin to help fade discolorations on the skin, and help with wrinkle reduction. Though a diet filled with dark, leafy greens will help your vitamin K needs, the best way for your skin to get the most benefit is to use it topically.

source:rdasia.com

5 Drinks to Help You Lose Weight

The secret to losing weight isn’t just watching what’s on your plate; it’s also about watching what’s in your glass. Popular soft drinks, fruit juices, and energy drinks can be loaded with added sugars and carbohydrates that can sabotage your weight-loss strategy. Here are five tasty ways to drink up without packing on the pounds.

1. Water

We all know this one, but it’s important to remember that water is the single best choice for effective weight loss. Whether it’s still or sparkling, aim to make water your go-to beverage choice. Think water is boring? Try adding fresh lemon slices, lime, cucumber, and even a slice of tomato to add flavor without adding many calories.

2. Vegetable juice

Whether in a can, bottled, or homemade, vegetable juice is an excellent way to get the fiber and nutrients your body needs to fuel your weight loss. If you can find a low-sodium variety, even better. The veggies will keep you fuller longer and the tangy flavor will keep your taste buds happy.

3. Unsweetened tea

Green tea has been proven to help boost metabolism and speed up weight loss. Try it hot or iced with a bit of honey for a low-sugar sweet drink. Don’t forget black and oolong teas, too! Both are filled with antioxidants, which can help rid your body of toxins.

4. Black coffee

A morning cup of joe or an afternoon iced coffee can help spur your weight loss by providing a boost of caffeine that suppresses hunger. Also, coffee has been shown to stimulate thermogenesis, which heats up the body and boosts metabolism. Just be careful about what you add to your coffee — stick to skim milk and very little sugar.

5. Skim milk

Milk is an excellent source of lean protein, vitamin D, and calcium that can help build your muscles and keep your bones strong. Opt for low-fat or skim milk for all of the vitamins without the added fat. If you are feeling indulgent, add a little chocolate — low-fat chocolate milk is a great option for post-workout muscle recovery.

source:rdasia.com

7 Tricks to drop pounds

Chew Gum

Volunteers who chewed gum for 15 minutes each hour between lunch and a snack consumed 60 fewer calories from sweets than when they went gum-free.
According to two new studies (both funded by the Wrigley Science Institute but well designed), a little sugar-free chomping may also bring better performance in school. Eighth grad ers who chewed gum during class, homework, and tests increased their math test scores by 3 percent and had better final math grades than nonchewing kids. Researchers from the Baylor College of Medicine say gum may help sustain attention by easing stress and anxiety.

Vegetable Juice
Here's a surprising way to supercharge any diet--and your health: Chug a glass of low-sodium vegetable juice every day. In a study of 81 overweight adults at risk for heart disease and diabetes, those who drank at least a cup of low-sodium V8 daily lost four pounds over 12 weeks, while those on the same reduced-fat diet who drank no juice lost one pound.

Mushrooms
When ground beef was swapped out for mushrooms in lasagna, sloppy joes, and chili, adults consumed 400 fewer calories per day, according to a Johns Hopkins Bloomberg School of Public Health study. Researchers estimate that if you sub mushrooms for ground meat in one meal every week, you can lose five pounds in a year.

Drop Sugary Drinks
Calories from solid foods and liquids both add up, of course. But in a recent multicenter study, the only menu change that had a significant payoff for dieters was cutting back on sugary beverages, says lead author Benjamin Caballero, MD. Reducing intake by just one serving a day took a pound off after six months, enough to add up for people with a soda or fruit-drink habit.

More Sleep
A study of 32 summer students at Hendrix College in Conway, Arkansas over three weeks showed that those who slept an extra two hours ate nearly 300 calories less.

Simple 'Till Six
That's what author Mark Bittman named his diet plan of eating in a mostly vegan fashion during the day--no animal products and no simple carbs--and then eating a reasonable dinner. His focus on consuming plants 'as close to their natural state as possible' will lead to a natural reduction in calories.

Green Tea
Overweight or obese exercisers burned off three more pounds and 7 percent more belly fat when they drank green tea instead of another beverage with the same calories, according to a new multicenter study.

Source: http://www.rdasia.com/

Picture Source: Google

How to have a healthy hair - Secrets Revealed!

It’s every woman’s dream to have a healthy, beautiful and shinier hair. Growing long, beautiful and healthy hair is not an extremely difficult process if you know how. It does not require a lot of money to buy all the expensive salon hair products, vitamins or spending a fortune on hair treatments. Do read below on some tips on how to have a lustrous hair.

·         Use the same shampoo - Most people don’t realize that changing your shampoo can actually cause your hair to go into “shock”. When your hair is in shock it is brittle, straw-like, and unattractive. To give your hair a chance to stabilize you should find a shampoo that gets your hair clean and then stick with it.

·         Avoid all products containing alcohol. Alcohol dries your hair.

·         Be friends with your hair stylist! Get your hair trimmed once every 5 to 7 weeks.

·         Always comb your hair gently to prevent breakage.

·         Never brush your hair when wet. Allow your hair to dry naturally.

·         Don't rub your hair dry with a towel. Instead, blot the water out of your hair. Rubbing causes your hair to tangle.

·         After applying a deep conditioner, cover your head with a towel or use a shower cap. It will help the conditioner to penetrate better.

·         Applying olive oil to your ends every week before going to sleep to keeping hair moisturised.

·         You can also use hand lotion instead of expensive serum and running them through your hair.

·         Apply a teaspoon of lime juice when washing your hair during last rinse. It can prevent dandruff.

·         Avoid sleeping with tightly braided hair or hair in a tight ponytail. The stress can cause breakage and/or hair lost.

·         An alternative to the silk pillowcase is to wear a satin or silk scarf over your hair before your sleep to prevent breakage.

·         You have to drink a lot of water.

·         Wash your hair in cold water for natural shine.

·         A healthy diet does not only bring benefits to your body but to your hair too! You have to eat a healthy diet  and avoid foods which are fatty and are high in sugar. You have to get sufficient vitamins and minerals. Foods rich in vitamins A and C, like broccoli and spinach, give your hair a boost of sebum. This is a natural hair conditioner secreted by your hair follicles.