Good, Bad & Cholesterol

Cholesterol is a soft, waxy, fat-derived substance found in your blood. Your body needs cholesterol to: Build & maintaine cell membranes; breakdown carbohydrates & proteins; help produce hormones; produce bile; insulate nerves.

Low-density lipoprotein (LDL) cholestrerol aka "bad" cholesterol transports cholestrerol from the liver to various tissues, including blood vessels.

High-density lipoprotein (HDL) cholesterol aka "good" one because high levels will protect against heart attack.

The only way to check your cholestrerol level is to get your doctor to test sample of your blood for a lipid profile test after you have fasted for 9~12 hours.

Can you Stomach it!

Sometimes our stressful lifestle can cause stomach discomfort.

When we are busy, anxious, depressed or simply stressed, our eating habits will be affected;

we overeat/we lose our appetite/we eat too quickly/ we binge on certain foods such as chocolates, spicy food, greasy food/ we eat irregularly/ we consume too much caffeine or alcohol. The SYMPTONS are indigestion, stomach ache, flatulance, vomiting, poor appetite. Try remedies with Cinnamon Bark which is known to aid digestion, relieves nausea & bloating.

What is a A Balanced Diet?

FATS: 1-2 servings daily. Eat more monosaturated fats such olive oil, flaxseed oil, canola. Less of animal fat.
PROTEIN: 2-3 servings daily. Eat more cold water fish such as cod, mackeral & salmon, and legumes. Eat less red meat.
MICRONUTRIENTS: 3-5 servings daily. Eat a variety of colourful vegetables & fruits. Eat less cooked veggies.
CARBOHYDRATES: 8-12 servings daily. Eat more brown rice, pasta, whole grain bread & cereal. Eat less white bread.
Note: 1 serving size is equivalent to a tennis ball.

5 Easy Ways To Cut Down Fat!

1. Eat less of or eliminate fat such as butter & margerine.
2. Choose extra-lean cuts of meat & trim off visible fat.
3. Replace rich salad dressings (mayonnaise & salad cream) with fat-free vinaigrettes.

4. Think baked & boiled instead of fried or roasted dishes.

5. Always roast or grill meat on a rack so that the at can "escape".

International Women - Wellness & Lifestyle 2006

Exhibition on Fitness, Healthcare, Beauty & Lifestyle for Women.

Venue: Putra World Trade Centre, Kuala Lumpur
Date: 8~10 December 2006.

Great Ideas!Great Promotions! Great Savings!
All Under One Roof!
For more info, visit www.fr-exhibitions.com.my

Great Close-Up of the Abdomen!

STOP.....THINK......EAT

Every time you are craving a snack, go through this mental checklist;
- Am I really hungry?
- How am I feeling?
- Why do I want to eat?
- How will I feel if I do eat this?
- Will I regret eating this?

If you still feel all right about going ahead, then do so.
Atleast this way, you have consciously made the decision to eat, and are therefore taking responsibility for doing it!

Human Muscle Posterior ("Click" on photo to enlarge)

Human Muscle Anterior (CLICK on picture to enlarge)

Joys of Exercise - Before & After

Increased muscle strength & endurance, or trade-in baggy overalls for tight fitting ones.

Increased cardiorespiratory efficiency, or no more huffing & puffing up stairs.

Decreased risk of coronary heart disease, or save on future mdeical bills.

Reduced level of obesity, or goodbye to Micheline Man & other unwanted blubbary bits.

Delay of physiological ageing effects, or ask someone to ask your age without cringeing.

Reduced stress level, or enjoy "happy hour" all day long.

Increased self-confidence, or banish the word "can't" from your dictionary forever.

"Pulled Tea" or Teh Tarik to the Locals

Teh Tarik (MYR1.20)

weight: 200ml, calories: 154 kcal, fat content: 35%

Caffe Latte with whole milk (MYR8.00)

weight: 12 ounces, calories: 210 kcal, fat content: 47%

Seafood Special vs Asian Noodle

Spaghetti Marinara:

Weight: 473g / Calories: 490 kcal / Fat Content: 11%

Mee Goreng:

Weight: 325g / Calories: 598 kcal /Fat Content: 44%

In The Blue Corner, weighing.......

10 Beef Satay Sticks (peanut sauce excluded):
Weight: 150g
Calories: 360 kcal
Fat Content: 29%
Beef Burger:
Weight: 180g
Calories: 427 kcal
Fat Content: 42%

Don't Waste Time - Plan Your Work!

Before embarking on any exercise plan, answer these key questions honestly in order to avoid future disappointments:-

1. What are your short term & long term fitness goals? Your goals should be achievable, measurable & realistic. Avoid setting the bar so high that you keep kicking yourself later for falling short. Breakdown your big goal into smaller do-able tasks & if it helps, reward yourself as you complete each one.

2. How much time can I allocate for exercise in a week? Time management is essential to setting a successful exercise plan. Depending on your goals, 3 times-a-week is normally adequate with a duration of 1 to 2 hours each time. Some people prefer to get their exercise over & done with first thing in the morning as they are likely to be caught with unexpected meetings or chores later in the day.

3. Do you like to exercise in a group, by yourself or with a personal trainer? Choosing the one that works for you will help you stay the full course.

Gym Ball

Gym ball classes are a great way to work on body alignment, muscle toning and stability. And it's load of funs!

For more information, please contact Gus at 012-298 1381.

E-book Fitness Diary Available

E-book contents:-

• Personal Fitness Diary and keep track of your workout.


• Calorie Tables for ASIAN dishes.


• How to set your fitness goals.


• Essential exercise tips.

For enquiries, please email to gusghani@gmail.com

Subang Jaya 10km Run, 05-Nov-2006

The Categories: Give your lungs a good workout by taking part in one of the following categories,

1. 10km men's & women's open (18yrs & above)


2. 7km men's junior veterans (40~50yrs) & mebn's senior veterans (50rs & abv)


3. Women's veterans (35rs & abv)


4. Boys & Girls (13~18yrs)


5. Men's & Women's special (wheelchair participants only)


6. 5km men's & women's special (non-wheelchair participants)


7. 3km Fun Run (adults & children)

The Organisers: MPSJ, The Star & Selangor Amateur Athletics Association.

The Place: Subang Jaya Municipal Council (MPSJ).

Entry Forms: Available at MPSJ by closing date 21st October 2006.

The Prizes (if you need): Lucky draw, fancy dress, oldest participant.

JUICE it!

• To clean TOXINS in body & blood >> Juice Green Apple & Wheat grass


• To detoxify LIVER >>Juice Green Apple & Barley


• To regulate BODY HEAT >> Juice Green Apple & Star Fruit


• To reduce FATIGUE >> Juice Green Apple & Carrot


• To quench THIRST >> Green Apple & Bitter Gourd


• To reduce BLOOD PRESSURE >> Green Apple & Celery


• Prevent CONSTIPATION & GASTRIC >>Green Apple & Potato


• Cure MOUTH ULCERS >> Green Apple + Cos Lettuce


• Beautify SKIN >> Tomato & Honey

7 Habits of Effective Fitness Training

1. Set yourself challenging, realistic and measurable fitness goals. Don't kick yourself if you fail initially: It takes time to achieve lasting results. Be specific on your fitness goals and give yourself a reasonable time frame to complete your tasks.


2. Make exercise an integral part of your lifestyle and soon you will see and feel the positive effects of exercise on your life such as improved health, greater confidence and greater physique.


3. Exercise moderately amd more frequent instead of at high intensity and less frequent.


4. Vary the intensity and sequence of your workout occassionally to avoid being in the plateau of the comfort zone.


5. Add variety to your workout and gain the varying positive effects derived from different kinds of exercises such as indoor/outdoor running, strength training, racket sports, gym ball, team sports. Be an all-rounder.


6. Recruit your family and friends to join your workout, and share the joys of exercise with your nearest & dearest.


7. Follow the "7 Habits of Effective Weight Watching".

7 Habits of Effective Weight Watching

1. Never skip breakfast. Coffee alone is not enough. Eat a bowl of cereal or oats in the morning to jumpstart your metabolic rate.


2. Lunch should be your biggest meal of the day as you still have half-a-day to go.


3. Dinner should NOT be your biggest meal as you are not as active at night. Eat a reasonable portion, and do not eat later than 3 hours before bed.


4. Always eat a balanced and nutricious meal. Eat generous amounts of varied vegetables and fruits daily.


5. Limit sugar intake, and bake, boil, poach, broil or steam your food instead of frying them.


6. Brink atleast 5 litres of water daily. Drink more if you are exercising or taking coffee.


7. Follow the "7 Habits of Effective Physical Fitness Training".