HOME COOKING - NUTRIENTS VALUE FOR GOOD HEALTH

WHY EAT OUT WHEN YOU CAN EASILY COOK ‘NUTRITIOUS & DELICIOUS’ FOOD?

For a true meaningful and gratifying lifestyle, when given a choice to opt for either LIFESTYLE HABITS: Do I “Live to Eat” or “Eat to Live”? be mindful that often we fail to understand the after effects from excessive EATING. Overtime, the result of habitual excessive eating and consuming of unhealthy foods will develop into illnesses that will cause sufferings to the body system.

We all need food to survive but obviously, our existence on earth is not just ‘LIVE & EAT’ as cultivating a habitual eating character will contribute to obesity (that may cause you to grow sideways) especially if exercise is not part of your daily routines. This can also tarnish your image.

Ever realize that YOU are the results of your intake of ‘FOOD – QUANTITY & QUALITY’ that has not been put in control, when you’re misguided by your habitual eating behavior/mindset? If not, it is time that you adopt the correct lifestyle: “EAT TO LIVE”, as everyone will truly treasure his/her life dearly. If you maintain the right EATING Habits by choosing/cooking food that are nutritious & delicious and be mindful to limit your consumption rate so as not to indulge in excessive eating, you’re on the right course in achieving a longer and meaningful lifespan ahead.

However, with an environment where food is plentiful and food manufacturers are always trying to tempt us with their latest, tastiest offerings, most of us are literally bombarded with opportunities to eat. Hence, your food craving/temptations tend to overcome your willpower. It is thus desirable for you to develop a strong self-discipline to EMPOWER yourself to overcome your ‘food temptations WAR’

You will also need to understand the various food types that offer quality nutrients, and to focus on drawing on the ‘nutrient value’ that is beneficial to enhance your body. So, regardless of whether you’re cooking/eating at home or eating at a restaurant, it is essential for you to know more about what you're eating and to plan your diet well and in advance, to:
· Control excessive eating.
· Avoid foods that are harmful to your body system (e.g. foods with saturated fats, high cholesterol and fried/oily stuffs),
· Analyze and determine the food suitability for your diet and include vegetables and fruits with health enhancing nutrients to protect us from common illnesses like heart disorder, diabetes and cancer.
· Avoid the calorie-laden extras: by replacing French fries or chips (that comes with sandwiches) with vegetables or salad and requesting for sauces and salad dressing to be served separately.
· Choose Wisely: look for items that are baked, seared, steamed or broiled, and avoid items labeled as creamy, crispy and sauteed, all of which signal a high-fat preparation.
· Control portion sizes: order appetizers or main course that is half of the normal portions and split/share your entrees with a companion.
· Research the menu: for restaurants that you often patronize, figure out items with the best choices nutritionally. It will be helpful to check up ‘NutritionData.com’ for restaurants.

As restaurant meals tend to be higher in fat and calories compared to home cook food, cooking your own meals will help in enhancing food hygiene and you’re also in control of the food quality/value to suit your health and taste buds. This will be more cost effective and most importantly, helps in reducing your calories. Most of us may dread the idea of cooking, but if you maintain self-discipline and the willpower to achieve your GOAL for ‘HEALTHY & DELICIOUS FOOD’ just make good use of your COOKING UTENSILS and forget about eating out.

Your cooking problem can also be minimized as breakfast can be fruits & yogurt or oats and for lunch, you can make do with leftovers of grilled chicken or fish (from previous night’s dinner) fish or lean meat with some salad and vegetables + soup (if preferred, else drink warm water) and dashed it with tomato or lettuce & some vinegarette dressing. As for dinner, grill chicken, will be a complete/filling meal.

Cooking at Home can be an achievement that will not consume much of your spare time, especially when some of the preparation works (e.g. cleaning/cutting of meats and certain vegetables like tomato) can be done over the weekend. When it’s for a good course towards ‘GOOD HEALTH & DELICIOUS FOOD’, why bother to EAT OUT?

MOST COMMON LIFE THREATENING ILLNESSES & HEALTY FOOD

HEART STROKE
· The physical functioning and quality of life can be impaired by symptoms sometimes called a "whispering" stroke suggestive of beginning 'stroke' stage that can to lead to an actual stroke diagnosis, if totally ignored.
· Symptoms of weakness or numbness were predictive of greater reductions in physical functioning, while difficulties in expression or language comprehension were tied to impairments in mental functioning.
· Stroke patients had the greatest impairments in physical and mental functioning.
· Results from researches show a greater need for awareness of stroke symptoms and to take these symptoms seriously as such symptoms could be indications that a person already has had a mild stroke, which eventually will greatly increase the risk of major stroke
· It is thus imperative that one should never ignore any early symptoms which can attack any age group.

CANCER
According to research groups, EXCESS body fat increases an individual's risk to various types of cancer. Increased body fats, particularly in the abdominal area, affects the levels of hormones and growth factors, which can influence the development of cancer cells. Their findings lead to a convincing link between excess fat and cancers of the oesophagus, pancreas, colon and rectum, endometrium and kidney, along with breast cancer in post-menopausal women. Recommendations by Researches for CANCER prevention include the following:
· To stay as lean as possible within the normal range of your body weight so as to avoid weight gain and increases in waist circumference during adulthood.
· Avoid processed meats and - most importantly – be mindful to shed those extra pounds.
· Avoid dietary intake of high cholesterol and fatty foodstuffs.
· Shed away extra/excess body fats (even small amounts); especially if around the waist which pose high risk to CANCER (Increased body fat, particularly in the abdominal area, affects the levels of hormones and growth factors, which can influence the development of cancer cells).
· Focus on weight control - being physically active for at least 30 minutes a day – avoid sedentary lifestyle.
· Limit the consumption of red meat and alcohol
· Eat sparingly and completely avoid fast food, sugary sodas and processed foods low in fiber or high in sugar or fat.
· Eat more fruits, vegetables, grains cereals and legumes.
· Plan your dietary intake to include foods containing soluble fiber like oats, barley, beans (not forgetting soya bean or tofu which is highly recommendable diet for cancer), peas which are good in reducing cholesterol and helpful in reducing the risks of CANCER.

ORGANIC FOOD BETTER FOR HEALTH
According to food research studies, it is proclaimed that ORGANIC FOOD is more nutritious than the ordinary food, and the consumption of which also helps to prolong the life of mankind. The study found its’ value in that:
· Organic fruits and vegetables - grown without the use of conventional pesticides and artificial fertilizers - contain as much as 40per cent more antioxidants, which scientists believe can reduce the risk of cancer and heart disease.
· Organic fruits and vegetables also had higher levels of beneficial minerals such as iron and zinc.
· Their differences (from the ordinary/conventional type) were so significant that organic produce would help to increase the nutrient intake of people not eating the recommended five portions of fruit and vegetables a day to almost the normal level of intake required.
· Their finding also indicated that up to 40% more antioxidants can be found in organic vegetables, especially organic tomatoes from Greece with significantly higher levels of antioxidants, including flavonoids, thought to reduce heart disease.
· The levels of antioxidants in milk from organic herds were also found to be up to 90% higher than in milk from conventional herds.
· Having pointed out the values in organic food which you may wish to include as part of your daily consumption, it is also important that you should also realize that eating and maintaining a healthy and balanced diet/lifestyle is essential if you long to prolong your lifespan.
· The benefits of ORGANIC FOOD has impressed its’ VITAL VALUE on diet and health as safeguard against attacks/illnesses like Heart Stroke and Cancer, such that it has been noted that the Organic Brand has been hugely successful. So, why not join the majority if you value your LIFE?
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PASSION FOR PHYSICAL EXERCISES

PHYSICAL EXERCISE - VITAL PART OF OUR LIFE
· Exercise is the most suitable form of improving physical capabilities, mental stability as well as managing your weight, and worldwide, people have learnt to recognize the value of exercises
· Lack of exercise can cause a person in feeling low and depressed, because of lower level of Endorphins (Endorphins helps to cheer you up and fight depression).
· Exercise also keeps you healthy and happy and the sense of feeling is more energetic to move ahead in life.
· Exercise regularly will keep you in a good mood and psychologically you will also feel better by maintaining a much firmer and trimmer physic.
· Regular exercise will also inspire you along the route to achieving a better lifestyle and A PHYSIC that will enhance your image.
· Just make it a point to spare ½ to 1 hour daily or at least on every alternate day, dedicate this interval to PHYSICAL EXERCISE and this will enable your body system to work in burning up excessive fats normally stored around your waistline and thighs.
· You will also need to incur a minimal cost to get the necessary outfits so that you will look Sporty Fit when indulging in any form of physical exercises.
· Once you are done with the aforesaid, you on the path ‘INTO QUALITY TIME’ investment instead of idling away your precious time.
· You will soon notice your improvement in achieving a ‘SLIMMER YOU’ and can you imagine your feelings when you can simply/easily fit into the average size of any outfits (displayed in the show case of shopping complex) and look gorgeous in it (if not, you may have to return it just because of size issue) without having to fuss/fret over how to alter/expand it to your size.
· Common exercises that will generally help us include brisk walking, jogging, yoga, cycling, swimming or participating in-group games like badminton, basketball, soccer or netball, etc.
· Other Vital Pointers To Note:
- Man needs exercises just as he needs air to breathe
- It is also essential for the body to have stronger muscles so that your body features will look more firm and sturdy.
- Exercise lowers the resting of heart rate.
- Exercises improve the blood supply to your body organs, which will enable the body system to function well.
- Exercise is also a better form of stress management.
Having listed the vital values and necessity for you to work or exercise your body well, it is time that you start your EXERCISE PROGRAM before it’s too late!

HEALTH WELLNESS TIPS

Some of us may secretly admire others claimed to be born with 'RADIANT GLOWING ENERGETIC' look, but do be mindful that even the most fresh & beautiful flowers will fade if no constant attention and loving care are showered over it.

Hence, do not take our body system (mind & physic) for granted, if we are looking forward to a healthy lifestyle and longer life span filled with vitality. I guess you must be anxious to know the HEALTY TIPS which really keep me going - strong, fit and lively.
Here are my basic PRINCIPLES (simple, effective and no fuss), so read on:

1) ATTENTION TO FOOD

• A must to take an apple before lunch/dinner daily (enhances digestion & de-toxification).
• Consume less red meat (at most once a week) and may go for chicken on other days.
• Daily diet normally includes fish and vegetables (e.g. spinnach, mustard, lady finger, celery, califlower, carrot + onion), whereas bean items are taken sparingly.
• Avoid oily fried food and go more for grilled, stewed & steamed food + soup
• Take hot soup or warm water (but not cold water) during/after meal as it helps to dissolve oily foodstuff and prevents oil saturation within the body (i.e. the result of taking cold water).
• Avoid taking sweet stuff/sugar and reduce intake of salt.
• Drink as much mineral/plain water to prevent dehydration.

2)DIETARY SUPPLEMENT (e.g. Omega 3 oil/capsules + multi-vitamins): a must after taking breakfast or meal, as these act as supplement for nutrients not adequately available in the foodstuffs consumed daily.

3)PRESERVING IMAGE: Ever realize that your success depends alot on your Image? Believe me, a new image will definitely make you feel Great and Appealing to others around you as well as the general public (imagine all heads will turn to look up to you!). Essentially, we need to be self-concern over our:

• SKIN CARE - avoid exposure to strong sunlight and dehydration by applying sun block cream on your skin, before your other make-up. Before retiring to bed, massage night repair cream on your face is a necessity. Placenta serum with collagen when apply also around the neck and below the eyes will give better results.
• HAIR (considered as everyone's crown) - should be styled to fit your facial features. Neat appearance is always pleasant , avoid messy style/look.
• OUTFIT - We normally prefer to feel comfortable and presentable in our attire, but it is als necessary tthat we dress according to the occasion/environment e.g. working attire should fit the working environment (following the dress code of the organization); for function, it would depend on whether it's formal or informal; and for travelling, it's more of pants/shorts & tee shirts/blouses taking into account the weather of that country.

4)PHYSICAL ACTIVITIES: I Keep myself active most of the time, either working, doing house chores or reading interesting news. My other physical activities include playing badminton 2 hours each week.

5)LEISURE: Meet-up with friends on weekends for lunch/dinner and updates. Other interests include short walks and travel to Malaysia and nearby Asian countries and Australia for sight seeing and interesting foods.

TESTIMONY: Based on my principled LIVING STYLE, I'm blessed with a Health of Wellness N Fitness. Believe me, so far I do not need to take any Panodol or Aspirin which can be harmful if excessively taken.

IRENE FITNESS N WELLNESS SPOT

Welcome to my 'FITNESS N WELLNESS SPOT'. Here, you will have the pleasure of gaining an insight into my interesting spot to view valuable tips to maintain your vital image and health