Be kind to your......LIVER

Be kind to your liver means understanding how it works, avoiding activities that harm it, and supplying it with the right nutrients for optimum function.

Are you at risk or liver disease?
(Tick the statements that are true to you)

- you are exposed to blood or bodily fluids on the job
- you are regularly exposed to toxins or chemicals such as aerosol cleaners,
  bug spray, paint fumes and tobacco smoke
- you have injected drugs, especially if you shared a needle
- you have had frequent, unprotected sex with multiple partners
- you have had a tattoo or piercing with an unsterile needle
- you consume alcohol, even moderate amounts can be toxic
- you use certain herbs or herbal remedies or consume mega doses of
  vitamins
- you have certain conditions, such as obesity, diabetes, or high triglycerides

Note : if you answer yes to any of the statements above, you should see
           your doctor and ask for a liver enzyme test.

The cure
Treatment for liver disease varies according to the type of disease. It may include lifestyle changes(e.g. avoiding alcohol), medications(e.g. corticosteroids) or surgery(e.g. a shunt surgical procedure). In advanced cases of liver failure, the only treatment option is liver transplantation.

There's no doubt you should take good care of your liver, an organ that is so critical to your health and well being. Being kind to your liver means understanding how it works, avoiding activities that harm it, and supplying it with the right nutrients for optimum function. To do so, follow these basic guidelines :

1. Drink beer, liquor and wine in moderation
    - for example, one or two glasses of wine or other alcoholic beverage 
      each day

2. Be careful about the drugs you take
    - all drugs are chemicals, and when you mix them up without a doctor's
      advice, you could create something poisonous that could damage your 
      liver badly

3. Don't mix other drugs with alcohol
    - Acetaminophen(Tylenol or others) can be toxic to the liver even if you
      drink alcohol in moderation

4. Take care about the aerosol sprays you breathe
    - your liver detoxifies what you breathe in. When you're around aerosol
      cleaners, mildew sprays and paint sprays, for example, make sure the
      room is well ventilated or wear a mask

5. Every time you are around insecticides
    - cover your skin with gloves, long sleeves, a hat and mask. These
      harmful chemicals can enter your body through your skin and destroy
      cells in the liver

6. Avoid contact with other people's blood and body fluids
    - hepatitis viruses can be spread by accidental needle sticks, improper
      clean up of blood or body fluids, and sharing intravenous needles. It's
      also possible to become infected by sharing razor blades or toothbrushes
      or by having unsafe sex

7. Avoid fried and processed foods
    - hydrogenated fats and the chemicals found in processed foods cause
      the liver to work harder, increasing the burden on an already taxed organ

8. Eat a well balanced, healthy diet
    - eating a well balanced and healthy diet that 's low in fat, sugar and
      salt but high in fibre and take lots of vegetables, fruits, beans and
      whole-wheat cereals. A balanced diet with its good mix of nutrients can
      actually help a damaged liver to regenerate new liver cells. Since most
      of what we eat, breathe, and absorb through our skin must be refined
      and detoxified by the liver, special attention to nutrition and diet can help
      the liver healthy

9. Get vaccinated
    - if you're at an increased risk of contracting hepatitis or if you've already
      been infected with any form of the hepatitis virus, talk to your doctor
      about getting the hepatitis B vaccine. A vaccine is also available for
      hepatitis A.
      In the future, liver disease treatments may include genetic therapy,
      as well as new vaccines and anti-viral drugs to prevent and treat
      hepatitis C and other hepatitis viruses that cause permanent liver
      damage. Researchers are also working to develop an artificial liver that
      performs the liver's filtering functions, just as dialysis filters blood in
      people with kidney failure.

For now, though, the best way to control liver disease is to keep it from starting. When you take good care of your liver's health on a daily basis, your body's immune system becomes strong and healthy, and this allows it to help fight off any potential liver problems that might otherwise develop.

(info is from www.liverfoundation.org)

EURO 2012 - Opening match

       Poland vs Greece  "DRAW"

Poland and Greece played 1-1 in the 1st match.

After dominating 1st half, Poland lost the momentum in the second half. Grecce had an easy chance to take 2-0 lead but Giorgios Karagounis missed the oppertunity to convert a penalty into a goal.

Poland substitute goalkeeper Pzremyslaw Tyton, who joined the ground after Wojciech Szczesny sent off to the field by the referee, brilliantly defended the penalty shoot taken by Karagounis.

Greece fans are on their feet after Substitute Dimitris Salpigidis scored the equalizer in the 52nd min of the game. Now the match is evenly poised at this moment.

Poland have been leading 1-0 in the 1st half of the game. However, Greece are in trouble after getting two yellow and one red cards.

Greece were reduced to 10 men after centre-half Sokratis Papastathopoulos picked up his second yellow card of the match and was dismissed by Spanish referee Carlos Carbello.

Poland striker Lewandowski scored the first goal of UEFA EURO 2012 against Greece.

After several attacks, finally Lewandowski scored his 15th international goal. He successfuly converted corner to goal through header to give Poland 1-0 lead over Greece.

At this moment, Greece players are making efforts to level the score.

Earlier, in a glittering ceremony, Plonad and Greece Kicked off the much awaited UEFA EURO 2012 on Friday here at National Stadium in Warsaw.

A high-voltage encounter is underway at this moment at jampacked Warsaw.

Stay tuned with us to get the luive update of Poland vs Greece.
Poland have history on their side as they seek to begin Group A on a victorious note against a side they have beaten in ten of their previous 15 meetings.

The teams last met in Greece in March 2011, playing out a goalless draw in a match that brought Michal Zewlakow's 102nd and final cap for Poland.

The opening match was preceded by an action-packed 12-minute opening ceremony involving 800 performers from 63 countries, chief among them renowned Hungarian pianist AdAm Gyorgy.

UEFA 2012

Hello UEFA 2012 !!! This year, the tournament will be hosted by Poland and Ukraine between 8 June and 1 July 2012. It is the first time that either nation has hosted the tournament.










The sixteen finalists who will participate in the final tournament are:

Croatia Czech Republic Denmark England France Germany Greece Italy

Netherlands Poland (co-hosts) Portugal Republic of Ireland Russia Spain (defending champions) Sweden Ukraine (co-hosts) Enjoy the match !!!!

"Super Foods" for You

"Super Foods" are a great way to boost your diet, as they help your body increase its defence against disease. Just because you're on a diet, doesn't mean you should be stuck eating bland, boring food day,after day... The key to loosing weight is balance. Eat when you're hungry, and vary the food you're taking in. Just make sure you're include food from all the major food group (junk food is not considered a food group) and eat in moderation. Don't starve yourself, or you'll just be setting yourself up for a binge. With these "Super Foods", you can be sure you're getting all the essential calories you need.





1. Watermelon
    - it's filled with water, and is an excellent source
      of vitamin C and carotenoids.
     








2. Whole Grain Bread
    - they're high in fibre and contain a dozen more
      vitamins and minerals than white bread.
     






3. Bran Cereal
    - just half a cup of bran cereal gives you 1/3 of the
      fibre you need for the day. Plus it helps
      to reduce the risk of cancer and heart disease.

4. Broccoli
    - it's packed with vitamin C, carotenoids (an
      antioxidant) and folic acid.








5. Spinach and Kale
    - bark green leafy vegetables are generally full of vitamin C, carotenoids,
      calcium and fibre
     

     
    

6. Beans
    - they're so easy incorporate into recipes, and they're
      low in fat and rich in protein, iron, folic acid and fibre.
      Pick beans like pinto, black navy, kidney or lentils.
 
     
     

7. Cantaloupe
    - just a quarter of a cantaloupe gives you all the
      vitamin A and C you need for the day.
     

8. Oranges
    - they're a great source of vitamin C, folic acid and
      fibre.









9. Sweet Potatoes
    - this is one of the most nutritious vegetables you
      can eat because it's loaded with carotrnoids,
      vitamin C, potassium and fibre.
      

10. Salmon and other fatty fish
    - the omega-3 fats in fish can reduce the
      risk of heart disease, especially
      sudden-death heart attacks. Choose fish
      like salmon, sardines and rainbow trout.
     
     







Finally, make sure you eat foods that will satisfy your appetite and keep the weight down.

Enjoy these "Super Foods" !

Happy Monday !

Happy Monday !!

Good Hair Days

Like the rest of the body, your hair needs plenty of nutrition to remain healthy and strong. Without proper inner care, it will get easily damaged and will not look its best no matter what shampoo, conditioner or hair treatment you use.

The hair root gets its nutritional substances from the blood supply to your scalp. Therefore, it is very important that the food you eat contain these nutritional components :-



Protein - research has shown that lack of protein causes hair loss. To counteract this, so include a moderate amount of protein-rich foods like chicken or soya into your diet.

Water - which makes up a quarter of the weight of a strand of hair, keeps your hair supple. So drink 8 glasses of water a day.

Vitamins And Minerals - foods rich in vitamin A, B and C as well as the mineral zinc, iron and copper promote good circulation as well as hair growth.

Also, prolonged exposure to the sun can cause hair to lose moisture. To prevent this, use a spray-on sunscreen or leave-in conditioner. For added protection, wear a wide-brimmed hat. These measures must be practised daily, even when the sun is not shining very brightly as the real harm is caused by invisible ultraviolet rays.

Back from the beach? Deep condition your hair to restore moisture. If you have coloured hair, staying out in the sun may cause your hair colour to fade. To prevent this, use hair products that are specifically made to protect and maintain coloured hair when you get out in the sun.

To avoid getting dry from chlorine and salt water, brittle "swimmer's hair", moisturise your hair with conditioner or wear a swimming cap before taking a dip in the pool or the sea. Afterwards, thoroughly wash your hair with warm water and shampoo.

Pollutants can cling to hair, leaving it looking dull. Use a clarifying shampoo once a week to get rid of the residue of daily pollution on your hair. Your regular shampoo works more effectively when your hair is free of residue.

Tips for your good hair days....

• to keep your hair from frizzing up in humid weather, apply some leave-in conditioner to the ends of your hair
• once a week, use a deep-conditioning treatment or hair masque, especially if your hair has been chemically-treated. Leave on the treatment under a shower cap
• for extra shine, apply serum or pomade to the ends of your hair
• when washing your hair, apply shampoo at the roots of your hair and apply conditioner only at the ends to keep from weighing your hair down. Use a wide-toothed comb to apply conditioner evenly
• when blow-drying, use a low heat setting and protect your hair with leave-in conditioner. Occasionally, let your hair dry naturally
• get a hair cut that is suitable for your face shape and lifestyle
• trim the ends of your hair regularly to get rid of split ends

Run Run Run !

Running...each mile (1.75km) you run, your body burns an average of 100 calories. The faster you run, the more calories you'll burn. Weight is also an important calorie-deciding factor; it has been found that the heavier you are, the more calories you burn when you run. Say you weigh 100lbs and your running companion tips the scale at 150lbs, your weight loss will be smaller compared to hers.



Do's and Don'ts of Running...

• "don't run before you can walk", so goes the saying and it applies in sports running too. Before can run, warm up with a 10 minute-walk to ease your heart beat rate and breathing into faster modes. A pre-run walk also pushes your body temperature up and warms your muscles so there is less risk or post-exercise soreness.

• if your body is straight as a pole when you run, there will be more impact when you pound the surface, and it will shoot right up to your legs. To prevent this, maintain a posture whereby your whole body leans forwards from the ankles at a 10-degree angle.

• when you run, hit the ground with your heels and push up with the balls of your feet and your toes. This helps stabilize your body and gives you more of a push as you stride off.

• keep your head up at all times. If you look up or down when you run, it can disrupt your body's supply of oxygen.

• music can help a runner stay motivated. However, if you are running in a housing area or any place where there are a lot of moving cars, it is safer to NOT listen to music on your headphones as you may not hear vehicles approaching. If you insist, then turn the volume down.

• Your body needs time to recuperate after each run, so avoid running two days in a row.

Also, build stretching into your regular schedule both BEFORE and AFTER your daily run -- it's best to do your pre-run stretching after a gentle warmup run of five or ten minutes, since "warm" muscles stretch more easily.

But, Do not stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never stretch to the point of discomfort or pain.

Let's try out the 12 stretches recommended below : -

Repeat each stretch two or three times:

1. Wall Pushup #1

Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.

2. Wall Pushup #2

From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.

3. Wall Pushup #3

Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.

4. Back Scratch

Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.

5. Hamstring Stretch

Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.

6. Quadriceps Stretch

Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.

7. Heel To Buttock

Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.

8. Hip & Lower Back Stretch

Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).

9. Iliotibial Band Stretch

Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.

10. Hamstring & Back Stretch

Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.

11. Bridge

Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.

12. Groin Stretch

Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground



I love to run with music on treadmill at least 3 times each week :) What about you?
Share with you the music that motivates me each time when i run....enjoy!