Love Water? I Do :)

Our weather is real hot recently, do you taking enough of water everyday? Whether you drink it, swim in it, or relax in it, there's a reason for you to ..."Love" it !



Liquid Gold - drinking 2 liters of water a day not only keeps your body hydrated in warm weather, it also gives you a glowing, dewy complexion!







Wet Workout Works - resistance in water is more than 10 times than of air, so you burn more fat and calories than the same activities out of the pool. What's more, being in water halves joint stress. If knee, hip or spine ache usually makes you stop normal exercising, try a good workout in water instead.






Swim To Slim - One of the most well-rounded exercises, swimming works on all parts of your body! Swimming with the right techniques can help you lose pounds and tone muscles.

Beach Bum - Relax by the beach and get your spirits up. The sound of the surf or sea creatures such as whales or dolphins can work wonders on a troubled mind. If in the city, visit a fountain or a running water structure.





Spa Splurge - Whether it's Roman hot springs, Turkish baths or Japanese sentos, a dip in a public bath is a great mental, physical and emotional boost. Thermal spring water has therapeutic benefits that can lower blood pressure, increase circulation and rid the body of toxins.





Well, let's hold a glass of water now & relax yourself with the music...cheers !

Relax......

          Let’s Chill Out……

Shape Up? Try this......

     SHAPE UP !

Work, lack of physical activity and rushed take-away meals mean fitting into that slinky dress may be more challenging of late. Is there a short-cut to get back into dress shape? Why not try these six extreme measures but remember, they should be attempted only after you have been certified medically fit. And these are to be done for a short period only.

1. Eight to ten SMALL meals a day. Many women skip breakfast, eat a light lunch and a heavy dinner? Recommended a hearty breakfast, light lunch and lighter dinner. For this programme, break the meals down to 8 to 10 small portions, which will raise metabolism throughout the day.

2. Drink more water to helps liberate fat stores in the body and release excess dietary sodium(salt) which causes water retention. It's also the most effective cleanser for the digestive tract to clear toxins and water materials.

3. Drink a strong hot cup of green tea for breakfast. This is thermogenic(that means it burns fat) in nature due to its caffeine content and contains little to no calories.

4. No carbohydrates after 5pm. On top of that, eat high-quality proteins such as eggs, beef, chicken breasts and fish, with lots of dietary fibre. Add a small dose of flax or olive oil for good dietary oil.

5. Do cardio exercise ONLY in the morning before breakfast. Many people do their jogging or cycling in the evening, which is not optimal for fast fat loss.

6. Do traditional crunches. Balanced with hyper extensions for lower back muscles. Do not do oblique ab exercise as that will only thicken your waist visually.

Time to Detox

We are exposed to pollution almost everyday, especially those who living in cities. The world pollution usually points to external factors such as air pollution, smoking, chemical residues on food, water, drugs, even irradiation from medical x-rays, cell phones, computer monitor and televisions.

Very often, we overlook the fact that our bodies get toxic internally too. The internal sources of toxicity can be from fermentation, rancidity from undigested foods consumed, dehydration, malnutrition, toxic thoughts and emotions.

Regardless of the cause, the bottom line is that for many people, the body's systems cannot process the toxins as quickly as they are ingested or generated. The result is symptoms of toxicity. Therefore, we need to consider options to clean our system - "Detoxification".

Detoxification is the process of cleansing our bodies and allowing it to rid itself of a drug while managing the symptoms of withdrawal. It is often the first step in a drug treatment program and should be followed by treatment with a behavioral-based therapy and/or a medication, if available. Detox alone with no follow-up is not treatment.

What are the signs that you need to detoxify?
The common signs are :-

• unexplained headaches
• back or joint pain
• arthritis
• chronic respiratory problems
• sinus problems
• asthma abnormal body odor
• bad breath or coated tongue
• food allergies
• poor digestion
• chronic constipation with intestinal bloating or gas
• brittle nails and hair
• psoriasis
• adult acne
• unexplained weight gain over 10 pounds
• unusually poor memory
• chronic insomnia
• depression
• irritability
• chronic fatigue
• environmental sensitivities especially to odors

Which body system cleanse do you need?

You can target your detox to focus on a specific body system. Each body system has tell-tale signs when it becomes overloaded with pollutants or congestion. See a doctor or a nutritionist for advise. By directing your detox to the specific body system that needs it, you address the core of the problem right away, and often other related conditions will clear up as well.

What are the types of "Detoxification"?

Actually there are quite number of types of detoxification but the ones commonly recommended are :-

* Fasting -   this is the least expensive and easiest therapy to attempt, but
                    it should always be preceded by a visit to a qualified health
                    professional or nutritionist. Fasting is generally done for a limited,
                    specific number of days.

* Diet       -  although there are many different types of detox diets, most are
                    based on eating organic rather than processed foods, minimizing
                    meats and maximizing fruits and vegetables, and drinking filtered
                    water.

* Vitamins - Some feel that certain vitamins, such as C and E, are antioxidant
                   nutrients capable of neutralizing certain toxins called free radicals
                   (type of atom or group of atom that can damage cells and impair 
                   a person's immunity system). While our bodies contain natural
                   enzymes that work against these free radicals, some argue that
                   vitamins C and E as well as beta-carotene in vitamin A function
                   as free-radical scavengers, thus neutralizing the toxins that harm
                   our immune systems.

* Hyperthermia - also known as heat stress detoxification, this technique
                           essentially uses a sauna or a steam bath to sweat out toxic
                           chemicals from fat cells.

* Colon    - colonics or cleansing the large intestine with purified water,
                   herbs, or other cleansing agents, is sometimes combined with
                   fasting to flush out toxins from the body.

There's many other safer way for detoxification, if you intend to start a "detoxification programme", please choose the most suitable and safer type for yourself....yup, "fasting" really is the least expensive type but please don't let yourself  to 'faint' because of not eating anything during your "fasting program"!!

Well, Happy Detox and Stay Healthy !!



The Best Age-Erasing Food -Part 2

19. Alaskan King Crab

High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc - a whopping 7 milligrams per 3.5-ounce serving. Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function.

20. Pomegranates

The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six.

21. Pak Choy

This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. Pok Choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration.

22. Oysters

Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. The creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer.

23. Broccoli

One cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that’s in addition to its high concentration of vitamins - including A, C, and K, and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties.

24. Kiwis

Like bananas, this fuzzy fruit is high in bone-protecting potassium. They’re also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease. Try to eat at least one or two a week after exercising. Freeze them for a refreshing energy kick, but don’t peel the skin: It’s edible and packed with nutrients.

25. Olive Oil

The extra-virgin variety is rich in beneficial monounsaturated fats. Its fatty acids and polyphenols reduce inflammation in cells and joints. It’s as effective as Advil at reducing inflammation. Have 2 tablespoons a day.

26. Leeks

Leeks can support sexual functioning and reduce the risk of prostate cancer. Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible. These scallion like cousins of garlic and onions are also packed with bone-bolstering thiamine, riboflavin, calcium, and potassium, and they’re also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood.

27. Artichokes

Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols - antioxidants that can cut the risk of stroke - and vitamin C, which helps maintain the immune system. Eat them as often as you can. Ripe ones feel heavy for their size and squeak when squeezed.

28. Chili Peppers

Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins. Plus, they’re a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). Hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or 1 tablespoon of chili flakes) every day.

29. Ginger

Contrary to popular belief, ginger - a piquant addition to so many Asian dishes - isn’t a root, it’s a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy marinated fish or chicken as often as you can. The more you can handle, the better.

30. Cinnamon

Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). It may help stabilize blood sugar, reducing the risk of type 2 diabetes and reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal.

31. Eggs

Those who have eggs for breakfast lose 65 percent more weight than those who down a bagel breakfast with the same number of calories. Eat the yolk, too. Recent studies have proved that the fat in the yellow part is important to keep you satiated, and the benefits of its minerals and nutrients outweigh its cholesterol effect.

32. Figs

Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix.

33. Grass-Feed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of

cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle.

34. Mushrooms

Delicious when added to brown rice, reiki, shiitake, and maitake mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. In short, they reduce the risk of cancer. Eat half a cup once or twice a week, cooking them in red wine, which contains resveratrol, magnifies their immunity-boosting power.

35. Pineapples

With its potent mix of vitamins, antioxidants, and enzymes - in particular, bromelain - pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration. (If only the “colada” part of the equation were as healthy.) Have half a cup, two or three times a week.

36. Fruit or Vegetable Juice

Raise a glass of the good stuff. People who drank three or more 4-ounce glasses of fruit or vegetable juice each week were 76 percent less likely to develop Alzheimer’s disease than those who drank less. The high levels of polyphenols - antioxidants found in fruits and vegetables - may protect brain cells from the damage that may be caused by the disease.

37. Bing Cherries

Eating about 35 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome.

38. Black Beans

People who eat one 3-ounce serving of black beans a day decrease their risk of heart attack by 38 percent. And while other beans are also good for your heart, none can boost your brainpower like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. They’re also packed with superstar nutrients, including protein, healthy fats, folate, magnesium, B vitamins, potassium, and fiber.

The Best Age-Erasing Food - Part 1

The latest science on the muscle building, brain-enhancing, wrinkle erasing, heart-strengthening, bone-protecting, immunity boosting, and inflammation fighting foods you should be eating every day.





1. Almonds

These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They’re also rich in amino acids, which bolster testosterone levels and muscle growth. Almonds are also stuffed with vitamin E, which helps defend against sun damage. In a study, volunteers who consumed 14 milligrams of the vitamin (about 20 almonds) per day and then were exposed to UV light burned less than those who took none. And because vitamin E is an antioxidant, it also works to keep your arteries free of dangerous free radicals. Low levels of vitamin E are also associated with poor memory performance and cognitive decline, says dietitian Sari Greaves of New York Presbyterian Hospital–Cornell.


2. Flaxseeds

Rich in protein and fiber, these little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines in the skin. The British Journal Of Nutrition reported that participants in one study who downed about half a teaspoon of omega-3s daily in 6 weeks experienced significantly less irritation and redness along with better-hydrated skin.

A recent study of people with high cholesterol (greater than 240 mg/dL) compared statin treatment with eating 20 grams of flaxseed a day. After 60 days, those eating flaxseed did just as well as those on statins. You can try sprinkling ground flaxseed on oatmeal, yogurt and salads.

3.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, and help eliminate skin-aging free radicals caused by ultraviolet rays.

4. Sweet Potatoes

We often confused with yams, these tubers are one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune system health, as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. What’s more, they’re also loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen.

5. Spinach

It may be green and leafy, but spinach—a renowned muscle builder—is also the ultimate man food. The heart-health equivalent of a first-ballot Hall of Famer, spinach is replete with the essential minerals potassium and magnesium, and it’s one of the top sources of lutein, an antioxidant that may help prevent clogged arteries. Plus its vitamins and nutrients can bolster bone-mineral density, attack prostate cancer cells, reduce the risk of skin tumors, fight colon cancer, and, last but not least, increase blood flow to the penis. 

 6. Rosemary

The carnosic acid found in this spice has been shown to reduce stroke risk in mice by 40 percent, according to a study published in the Journal of Neurochemistry. Carnosic acid appears to set off a process that shields brain cells from free-radical damage, which can worsen the effects of a stroke. It can also protect against degenerative diseases like Alzheimer’s and the general effects of aging.

7. Wild Salmon

A 4-ounce serving of salmon has approximately 2,000 milligrams of

docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA),

omega-3 fatty acids that serve as oil for the brain’s hardware by

helping nerve cells communicate with one another. Thirty-five percent of your brain consists of fatty acids like these, but they can decline as the years stack up. A 2008 University of Cincinnati study, for instance, found that the brain tissue of 65- to 80-year-olds contained 22 percent less DHA than the brain tissue of 29- to 35-year-olds. If you want to keep your wits about you as you age, start consuming omega-3s now. Why is wild so important? Because farmed fish, which are fattened with soy, can be as high in inflammatory omega-6 fats as a cheeseburger. If in doubt, opt for sockeye salmon, which can’t be farmed and is always wild. Aim for at least two servings a week.

8. Blueberries

This potent little fruit can help prevent a range of diseases from

cancer to heart disease. Think of blueberries as anti-rust for your gray matter, too. Besides being rich in fiber and vitamins A and C, they’re also packed with antioxidants. Eat a cup a day, and opt for wild blueberries whenever possible, as they contain 26 percent more antioxidants than cultivated varieties.

9. Green Tea

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun exposed skin. Other studies show that green tea—infused with another antioxidant called epigallocatechin gallate (EGCG)—can boost your cardiovascular health and reduce the risk of most types of cancer.

10. Dark Chocolate

Flavonoids, a natural nutrient in cocoa, improve blood flow in the brain, which helps boost cognitive function. Plus dark chocolate contains a tannin called procyanidin, which is also found in red wine, that can keep your arteries flexible and your blood pressure low. It helps on the outside, too. Women who drank cocoa fortified with a chocolate bar's worth of flavonols had better skin texture and strong resistance to UV rays than those who drank significnatly fewer flavonols. Indulge in 1 ounce a day to get all the benefits.

11. Tuna

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). Tuna is also a great source of protein, contains no trans fat, and a 3-ounce serving of chunk light contains 11 mg of heart-healthy niacin, which has been shown to help lower cholesterol and help your body process fat.

12. Carrots

Think of carrots as orange wonder wands - good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of vitamin A, which prevents overproduction of cells in the skin’s outer layer. That means fewer dead cells to combine with sebum and clog pores. They’re also spiked with carotenoids - fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis.

13. Dried Plums

Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract.

14. Whole Grains

oatmeal, wheat flour, barley, brown rice - are high in fiber, which calms inflamed tissues while keeping the heart strong, the colon healthy, and the brain fueled. Whole grains can be loaded with carbs, but the release of those sugars is slowed by the fiber, and because they can pack as much as 10 grams of protein per 1/2-cup serving, they also deliver steady muscle-building energy. But not all breads and crackers advertised as “whole grain” are the real deal, read the label. Those that aren’t whole grain can be high in fat, which increases inflammation.

15. 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 keep your digestive tract healthy and your immune system in top form, and provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.”


16. Avocado

Chock full of monounsaturated fat, avocados deliver a double-barreled blast to LDL holesterol (the bad kind). They are also rich in folate, a water-soluble B vitamin that helps lower the levels of homocysteine, an amino acid that can hinder the flow of blood through blood vessels. Eat a 1/4 cup twice a week.



17. Wallnuts

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much musclebuilding 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.

18. Apples

An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer’s, Parkinson’s, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation-fighting antioxidants.

Beautiful "Back"

Do you want a "beautiful back"? Here's some commandments to you......


1. DO NOT pick or squeeze pimples at your back.
    A single moment of delicious scratching leads
    to a lifetime of inflammation and scars.

2. Shall apply a benzoyl peroxide product directly
    on the pimples before bed. This dries them
    out and kill bacteria.

 3. Thou shall bend forward when washing your hair. This prevents dirty water
    from flowing across your back and further clogging the pores.

4. Trying not to shower in a very hot water. Remember what salt on an open
    wound feels like?

5. If possible, wash your back with a facial cleanser or body wash containing
    salicylic acid. This is especially for sensitive skin.

6. Should trying to avoid polyester and tight clothing, especially during hot
    weather. They hold skin-irritating heat and moisture close to your back.

7. Must make sure your back is completely dry before getting dressed. 
    And always apply sunscreen if your back's going to be exposed to the sun.

8. Shall not heed beauty soothsayers who advise using a grainy scrub.
    This isn't carpentry class. Instead, use a gentle, non-abrasive exfoliant
    to smooth the skin's surface and prevent breakouts.

9. Maybe you shall start a treatment skincare routine. Cleanser, toners and
    moisturisers containing ingredients like benzoyl peroxide that kill bacteria
    that cause inflammation.


Well, I know most of us will just taking care of our "face" rather than our 
"back", but why not start doing this now? :)

Just Breathe...

Do you suffer headache all the time? Malaysia is a hot and humid country, I always felt headache because of the hot weather, I must take Panadol to stop my headache, I know it’s very bad for my health, but then I found this “Breathing Therapy”, it does help me a lot……So if you too have these problem, why not give it a try, maybe it will help you too. This alternative natural therapy without medication is something that we all can practise every day. This can be taught to kids, but it is more effective when practiced by adults.

Breathing therapy :

      Our nose has a left and a right side; we use both to inhale and exhale. The right side represents the sun, left side represents the moon. (Actually they are different; you would be able to feel the difference.)

-         During a headache, try to close your right nose and use your left nose to breathe. In about 5 mins, your headache will go. 

-         Or if you feel tired, just reverse, close your left nose and breathe through your right nose. After a while, you will feel your mind is refreshed.

-         Do you notice the moment we wake up, which side breathes faster? Left or right? ? If left is faster, you will feel tired. So, close your left nose and use your right nose for breathing, you will get refreshed quickly.

Remember to relax and calm your body, close your eyes....

                                                                              inhale...exhale...inhale...exhale......