Most of us really dread working out. After a long tiring day of classes or work, all we want to do is come home and not do anything anymore. One way to get yourself up and going to the gym or even just out for a jog around your neighborhood would be wearing sportswear that will make you look and feel good. What makes good sportswear is how comfortably it fits to ensure it does not get in the way of your workout. Here are our 10 favorite trendy sportswear that could possibly motivate you to exercise!
- ZALORA SPORT, Sport Lattice Back Top
A simple design can go a long way in making your attire stylish.
- YoFit, Style Mesh Sports Bra
Even with a top over it, you’ll still feel pumped!
- Under Armour, HeatGear® Armour Printed Shorty
Comfortable and stylish, who wouldn’t love it?
- Adidas, Techfit Triax-Print Long Tights
The textured design adds a very interesting twist which will help you strikeout.
- New Look, Must Go To The Gym Sports Tank Top
We seriously love this top. What better motivation?
- The drop of Mindfulness, Stella-Maris Top
A small touch of color will help brighten up your mood for the gym.
- Under Amour, HeatGear® Alpha Stripe Capri
The brighter the better!
- Under Armour, UA Tech™ Space Dye 1/4 Zip
Cover up with something bright to keep yourself feeling energetic
- ZALORA SPORT, Sports Burnout Batwing Top
A simple top to wear over after a good workout.
- Impression, Sports Bra For High Impact Sports
Wearing a bright sports bra underneath will help boost your confidence.
Whether its yoga or running, wearing sportswear that makes you feel most comfortable and confident is the key to pushing yourself to the gym. We hope our picks would give you the first step of motivation to hit the gym. Happy working out!
- ZALORA SPORT, Sport Lattice Back Top
Remember two blinks ago back in January when you made that New Year’s Resolution(s)? Chances are you probably have a Fitness goal in that list. Get fit, lose weight, slim down or whatever the variation. Well, we’ve just entered September and that’s the last month of the third quarter.
No worries, you’ve still four months to reach your goal for this year. And to help you out, here are some easy tips to help you reach your goal.
Daily exercise is important to keep your momentum. For most of us, when we get busy, we start missing a day here and there. Soon that doubles and we miss more days before you know it the only exercise you’re doing is changing the channel. So even if it’s just 15 minutes to half an hour, get some exercise in your daily routine. The point is to get started!
Plyometrics (also known as Plyo or Jum Training) are exercises that make your muscles work at maximum force in short intervals. Once you’ve some momentum going and are starting to feel stronger, add in some Plyo exercises. These are great because they help you Burn Fat and Lose Weight at the same time help with muscle tone. Some examples are Jump Squats, Skater Jumps, and Lunges with Hops
It’s important to set goals. Better still if you have a goal to achieve on a weekly basis as well as a monthly base goal. For example, Weekly goal: increase running distance by 400 meters, Month End Goal: Lose 2 Kg. Goal setting is great to keep your motivation up, as well as your momentum. Knowing what you’re working towards will always give you a clearer picture.
Don’t start with an explosive workout if you having already been keeping up with a fitness regimen, that’s just asking for an injury (which will set you back a week or longer). Ease yourself into it, going back to tip number 1, daily exercise routine to get momentum. You can increase the intensity slightly on a daily basis for the first few weeks. From 15 minutes to 20 minutes to 30 minutes and so on and so forth.
Watch your Diet
The age-old advice when it comes to getting fit, diet. Now diet here doesn’t mean starving yourself with eating less, but rather just be conscious about what you put in your body. Eat more greens, white meats, and fewer carbs and fried foods. But the occasional junk food is alright, just don’t overdo it.
Eat More Protein
This brings us to our next tip, Eat More Protein. You need protein to fuel your body and it’s better than loading up on carbohydrates. Without it, you’ll just be feeling lethargic all the time, and that won’t help you get fit. Great sources of protein are Chicken, Turkey, Eggs, Green Peas, and Chickpeas to name a few.
Eat Small Often
Eat smaller portions more frequently throughout the day. This will help keep your appetite in check and you’ll be able to make better decisions when it comes to your meals.
Mix it UP
Doing the same work out over and over again isn’t healthy either. Have different routines to mix up your work out schedules will help you get fit faster and reduce injuries to overworked joints. Doing the same exercise may cause muscle imbalances as you target the same muscle over and over again.
It’s no secret that for good health you need proper rest. But also because you work out, your muscles need to recover properly (which is also why you need to mix up your workouts). If you don’t let your muscles proper recovery time, it may lead to serious injuries.
Yes, you read that right, Eat Chocolate! But…. Make sure it’s Dark Chocolate. The indulgent treat will help to boost your mood as well as your heart health (among other health benefits of Chocolate). The trick is to take it in moderation, don’t gorge it down! You can use it as a treat to reward yourself in reaching a weekly goal.
So use these tips to help you get started on completing your Year’s resolution before year-end or just get fit and stay healthy.
There are many food deliveries out there, but not all of them are healthy. If one of your new year’s resolutions is to go healthy, then we highly recommend you to check out and try these 10 Healthy Food Deliveries in Klang Valley. The pictures of their food will make you drool not to mention when you taste their food.
1. The Lean Canteen
The Lean Canteen is a healthy-meal service that was created by food lovers for food lovers, who are also looking to stay healthy while keeping up with a busy schedule. The Lean Canteen believes good nutrition is one of the main pillars of a healthy lifestyle along with regular exercise.
The Lean Canteen works closely with a nutritionist and a qualified chef to ensure each generous meals average around only 500 calories. Their flavorful meals are freshly prepared from a centralized kitchen, vacuum-packed to ensure freshness and are then delivered to pick-up point/straight to your doorstep!Doorstep deliveries: Mondays & Wednesdays.
Contact details: Aina (012-2086440) | firstname.lastname@example.org
2. The Lunch Club Asia
The Lunch Club offers one fresh, made-to-go lunch special weekly. Each carefully crafted with top quality ingredients, layers of flavor and texture. Every meal is designed with the busy executive in mind conveniently packaged to be eaten out of the box and to be enjoyed cold or at room temperature (no heating required!)
Join The Lunch Club by picking up this week’s special from any of the cafe partners:
- 3 Little Birds, Desa ParkCity
- Artisan Coffee Bar, Bangsar Village II
- Epique, Empire Damansara
- Sugar Rush, Pusat Bandar Damansara
Deliveries orders will resume in January 2015 & Subscription services will be launched soon
Contact Details: email@example.com
3. Dah Makan
Dah Makan started when two hungry techies met a young talented chef and talked about how simple it should be to eat well everyday. Today Dah Makan delivers health gourmet lunchbox in KL for hardworking office-goers, gym bunnies and instagramming foodies.
Dah Makan’s lunchboxes are made with the freshest ingredients, crafted with love in a secret kitchen and delivered straight to you. Dah Makan guarantees 100% satisfaction or your money back. We also like its well established website where you can check out their menus, place order, make payment, subscribe to package and find out other necessary information.
Contact details: 014 3279 972 | firstname.lastname@example.org
4. DISH by ili
Giving equal measure to entertainment as well as her food, Ili has now left her full time job to go forth with her passion of providing a food service for people.
Allow Ili to provide wholesome meals in a Tiffin carrier which she delivers to your door every Tuesday and Thursdays or for any kind of food-related workshops, cooking classes, events and gatherings that promises great tastes, big laughs and insightful exchanges.
With every dish inspired by her heritage, travels, people she has met, musical taste and love for all things zany, be sure to savor every crunch, slurp and gulp when Ili takes charge of the kitchen, providing her company with warm, wholesome, fuss-free food made from scratch and a lot of love.
Contact Details: 017 230 9955 | email@example.com
5. Chopstick Diner
Eat your veggies like your mum once told you to. This is Chopstick Diner’s philosophy and hence how Chopstick Diner wants you to eat healthy for lunch they cater for every Monday to Friday. Covering most of the prime KL and PJ areas, Chopstick Diner prepares all lunchboxes freshly before delivering them to you.
Originally a recipe website, Elaine Ho, the founder transforms Chopstick Diner into a salad delivery service. Yes, Salad and Chopstick Diner is really good at it. Do check out the website for more wonderful recipes you can make yourself at home. Corporate catering is offered too.
Contact Details: 013 6303886 | firstname.lastname@example.org
6. The Naked Lunch Box
The Naked Lunch Box gives you an option to eat CLEAN at your office during lunch! Say no to cheap, oily and dirty fast food and The Naked Lunch Box is here to make healthy food available, reasonably priced and delicious.
The Naked Lunch Box delivers on every Tuesday, Wednesday & Thursday and prefers office orders only. They also cater for small meetings and other office events too with a variety of vegan, paleo and raw delicious recipes!
7. The Rebellious Chickpea
The Rebellious Chickpea delivers from Monday to Friday, offering healthy and delicious food to those who want great taste and still be mindful of what they eat. At RM 16 per meal, The Rebellious Chickpea has a variety of menu and a Surprise Me Wednesday, of which you do not get to know the meal upfront.
8. Eat Clean KL
Eat Clean by Khairena offers and delivers wholesome yummy home-cooked food, a healthier alternative at reasonable prices. Eat Clean KL places emphasis on using only fresh produce, organic products, olive oil, minimal salt, No Sugar, No saturated fat, No icky oils or MSG.
Eat Clean KL advocates healthy living, eating a healthy diet and as cliche, as it sounds, your health is your wealth. Delivering to Damansara Heights, Sri Hartamas, Mont Kiara, and Bangsar, Eat Clean KL variety of menu encompasses Asian Fusion, Barbeque, Burgers, Chinese, Delis, Greek and Mediterranean, Sandwiches, Soul Food, Thai, Vegan, and Vegetarian.
Contact: 0132576988 | eatcleanKL@gmail.com
9. Healthy Lunchbox
Eat fresh, eat clean, eat simple, Healthy Lunchbox is the way to go for healthy meal. Delivers to KL City & Damansara, Healthy Lunchbox lets you know how much calorie their menu of the day contains, typically nothing more than 400 calories. The good thing is they also deliver to you on weekends if you go for their 7 meals package. How great is that when someone feeds you with healthy lunch boxes throughout the week.
Contact: Farah 0193987091 | email@example.com
10. BigC Healthy Food
BigC says eat the best, leave the rest. Delivers from Monday to Friday for lunch time in Central KL, BigC home cooked meal is appetizing and healthy. BigC usually informs their Menu for the week upfront and weekly package is also available if you decide to let them cater you for 5 days in a row. We say why not? When they are yummy!
Contact: Cyrus 0147312541
The Lemon Water Diet is popular for helping its followers lose weight. Celebrities such as Beyonce, Heidi Kulm and Jennifer Aniston are just a few that are fans of the lemon diet. But the diet is a lot more than just a weight lost program, it’s a cleansing detox that has a few more benefits for your overall health. Read “Lose Weight in 7 Days with Lemon Diet” for the Diet Plan.
TIP: Use purified water at lukewarm temperatures, not scalding hot. Avoid cold water as it would be it would be a lot for your body to process and takes up more energy. Always use fresh lemons, organic is preferable. Squeeze ½ a lemon with each glass and drink it down before eating anything.
Cleanses Your System
Lemon juice will increase the rate of urination in the body and as such will help flush out unwanted materials. Citric acid in lemons promotes enzyme function which stimulates the liver and aids detoxification. Toxic are released at faster and helps to keep you healthier.
Boost Immune System
Lemons have Vitamin C and Potassium. The Vitamin C found in lemons are great for fighting off colds and demonstrates anti-inflammatory effects as well as helps to enhance iron absorption. Potassium helps control blood pressure and lemons also reduce the amount of phlegm produced in the body.
Pectin a soluble fiber often found in citrus fruits creates a feeling of fullness that helps stave off hunger. As such you will be less likely to eat small snacks throughout the day or make poor food choices.
Ascorbic acid, Vitamin C promotes wound healing in the body, and is important to maintain healthy bones, tissue and cartilage. The Vitamin C also helps with inflammation in the body.
Lemon juice can help with bad breath; the antiseptic qualities will help to kill off bad bacteria in the mouth acting as disinfectant. Lemon juice is also much healthier than Coffee for you morning wake up beverage.
You can still work out during Ramadan and with the right exercise plan, you might even be a step closer to your dream body!
Fasting is not an easy feat. You can only have water and food before sunrise (suhoor) and after that, you have to wait till you breakfast (iftar) to put food and water back into your system. You will feel lethargic throughout the day and all you want is to take a siesta on your couch.
Exercising is the last thing that you want to do and most of you may have used the excuse of having no time or energy to do a simple workout too. But there are some who still maintain their 5-times-a-week training even during their fast which could either improve or give the opposite effect that you wanted.
Ramadan is actually one of the best times to regulate or get into a fitness routine that might even help you lose some kilos on the way. Here are 5 tips to help you get more effective exercise and still keep you energetic to take on your day:
1. Adjust your fitness goals
If you have adjusted your exercise regime before Ramadan then good on you! Ramadan is not the best timing to push your body or improve in strength because you won’t be able to replenish the liquids lost and calories burned. Aim to get some form of exercise no matter how small it is such as a short walk to get water from the pantry. Avoid doing very intense workouts that could burn you out which could be bad for your body.
2. It’s all about maintenance
Having a consistent exercise schedule is key to keeping your body fit. Take note of your energy levels throughout the day. Do you feel more energetic before sunrise or in the evenings? Find a time that is convenient for you and where your body is comfortable. You can try exercising 2 hours after breaking your dinner fast since you will have food in your body by then.
3. Know when to stop
If you ever feel nauseous and dizzy during your workout then you are going overboard with your exercise. Take longer rest time for each set or reduce the frequency of the moves so that your body can have time to recover. Listen to your body, if you can’t continue the workout then it is fine to stop.
4. You can work out before and after your fast
If you want to work out before breaking your morning fast then you could take a nice walk to breathe some fresh air or do some gentle yoga, Pilates and stretches to get your blood flowing. Low-intensity exercises like so will also energize you. Keep the energy going by having a complex carbohydrates breakfast so that it doesn’t digest fast, keeping you full longer.
Also, the best timing to do weight exercises is 2 hours before you break your dinner fast. So you can eat after breaking your fast, rest for 2 hours then continue your exercise and then eat again. That way, you can maximize your feeding window since you can replenish the loss after exercising and it helps with recovery too.
As for the best timing for cardio workouts? If you’re aiming to burn as much fat as possible, do 30-45 minutes of medium intensity cardio exercise before your fast. That takes dedication because you have to wake up before 4 am to do it. You can do the cardio exercise after a light breakfast too.
5. Drink a lot of water
One mistake most people make is not having enough water as you will get more dehydrated if you did not drink before you exercise. Water also helps to prevent constipation and gets you more energized for your workouts.
Workout wisely and consistently
Exercise at the right timing and adjust the workout to be less strenuous during Ramadan to keep you fit and less cranky. If you are not in the pink of health, do consult your doctor before you start an exercise routine during this fasting month. We hope that these tips will help you stick to a suitable workout schedule that coincides with the spirit of Ramadan.
You probably already know that fresh fruit is a much healthier choice than a sugar-filled choice of say, a slice of chocolate cake or a piece of kuih.
That much is common sense, and for some people, making healthy choices like not choosing high sugar choices is enough to keep them on track with maintaining a healthy diet and lifestyle.
However, some of us need reminders every once in a while and even, getting to know the best ways to prepare certain foods is key to maximizing their nutritional benefits. For some foods, it’s fine to cook them – be it boiling, baking, grilling, steaming, broiling, roasting, frying, etc, but there are some foods that are best taken raw.
Did you know that cooking some foods does the opposite? Meaning that cooking these foods make it harder for your body to absorb the nutrients compared to eating them in its raw state? Yes, true. Some vegetables might be tastier after they’ve been cooked, especially if they’ve had seasoning on it, but you could very well be sacrificing nutrition for taste without even realising it.
The list of foods below state which foods are better eaten raw and why.
Here are the Best 7 Foods Best Eaten Raw:
The red beetroot is a vegetable that actually has a higher sugar content compared to other vegetables, but its nutritional properties completely make up for it. Beetroots are high in fiber, vitamin C, potassium, manganese, and the B vitamin folate, all of which benefit you a great deal. It can boost your immune system, fight inflammation, lower your blood pressure, and even prevent cancer.
When you cook beetroot, they can lose as much as 25 percent of their folate. It may take some getting used to when eating beetroot in its natural state but try having them grated in salads or in juices or smoothies. Combining them with other fruits and vegetables will make it easier to eat beetroot raw, and it will also taste better this way.
Broccoli is a cruciferous vegetable that should always be in your grocery list each time you go shopping. This vegetable is not only packed with vitamin C, calcium, and potassium, but it’s also one of the vegetables with the most protein. Broccoli also contains sulforaphane which helps to fight cancer cells, lowers high blood pressure and has antioxidants that help with anti-aging and immunity.
Yes, broccoli is great eaten cooked but according to a study from the Journal of Agricultural and Food Chemistry, it’s best eaten raw because you’ll be able to absorb sulforaphane more quickly compared to eating it cooked.
Onions eaten raw is best for you because this little bulb is packed full of nutrients that can help curb hunger, prevent cancer, promote cardiovascular health, and reduce high blood pressure.
Don’t just eat one kind of onion. Combine them, meaning include both red and yellow onions for your helping of quercetin, which is a bioflavonoid that has anti-fungal, anti-inflammatory, and antibacterial properties to help you fight off all sorts of viruses, including the flu and colds.
4. Red Bell Peppers
Red bell peppers should be right there with those citrus fruits when it comes to its Vitamin C content because this vegetable is full of it! In fact, according to abcnews.go.com, red bell peppers have nearly three times the vitamin C intake you need for the day. It also is full of powerful antioxidants and is a great source of vitamin B6, vitamin E, and magnesium.
You may be able to get away with cooking your red bell peppers for a short time over low heat which will still maintain their sweetness. However, take note that if you cook them for longer, especially if you cook them over 190 degrees Celcius, it will cause their vitamin C properties to break down. Hence why it’s best eaten raw to get the full nutritional benefits of the red bell pepper.
Berries is another that is best eaten raw. If you eat them dried, you can unknowingly consume more sugar in the berries as very often, people put sugar to dry them out. Dried fruit is also not so healthy because dehydrating them causes them to lose water-soluble vitamins and minerals. This is why it is best to eat berries raw.
Raw berries are low in calories and are super high in nutritional value. They are also great for brain health, keeping your brain sharp and help slow down cognitive decline.
The coconut is one fruit that has multiple uses. Even the tree and leaves are all usable! Drinking raw coconut water can replenish fluids, especially if you’ve had a bout of food poisoning as coconut water is full of nutrients and minerals to help you replace the lost fluids. Even coconut oil that comes from the coconut meat contains healthy fats that strengthen both the brain and heart.
Skip the coconut-flavored processed stuff because anything processed is really not good for you. Eat it in its raw form to get the full nutritional benefits.
Garlic is one of those types of foods that’s almost always consumed cooked, especially in our Asian cooking where we use garlic in practically everything. Garlic, like onions, contains the phytonutrient allicin, which can be consumed in higher amounts by eating raw.
A study revealed that eating cooked garlic reduces its anti-inflammatory effects. So, garlic is best eaten raw to get its full benefits. It is also recommended to consume raw garlic two or more times a week to reduce the risk of developing lung cancer. So, amp up the raw garlic in your meals. It’ll do you a wonder of good!
They say that breakfast is the most important meal of the day, and it’s said for a good reason.
Not only does breakfast give you the energy to start off your day but it’s also linked to many health benefits including helping you control your weight and improve your overall performance for the day.
Breakfast provides your body with the much-needed fuel and it helps to improve your concentration, alertness, and memory, which is why it’s important to have breakfast every day. It even helps with improving muscle function.
We are fortunate to have bountiful choices to have for breakfast on a daily basis. For those who prefer to eat out, many have food like noodles, nasi lemak, roti canai, toast with kaya, dim sum, etc for breakfast. All of which isn’t that good for you nutritional wise. So, what should you be eating for breakfast?
There are good foods that you should be eating for breakfast because these foods help you kick start your day the right way and more importantly, these foods are great for you!
Nuts are an excellent source of healthy fats for your body and one of the good things about nuts is that it can help sustain your blood sugar levels for long periods of time. It can also give you a slow-energy release that helps stave off hunger pangs, reducing your chances of snacking.
Add nuts into your breakfast, be it in your smoothie, topping on your muesli or on your toast. Just be careful though, as there are good nuts and nuts which are bad for you. To find out more about nuts, see here for more details.
2. COMPLEX CARBOHYDRATES
Complex carbohydrates should be added to your daily breakfast because they help release glucose into your system, namely your bloodstream slowly but steadily. This provides your body with a constant supply of energy, which helps to keep you full for longer and it even helps to prevent bloating. Foods like whole-grain bread, rolled oats, muesli and a bowl of hot oatmeal are great examples of good complex carbohydrates for you.
Eggs are a fantastic source of protein. They’re affordable, readily available and not difficult to whip up. Ideal for breakfast as it doesn’t take much time and it’s highly nutritious for you. Eggs are packed with high-quality proteins, good fats and vitamins B12, B2 and A.
They are also full of choline, an essential nutrient for brain development and function. Have it poached, scrambled, boiled, have it any way you want but if you’re frying it, be sure not to load them with heaps of butter or that will add unnecessary calories to your breakfast.
4. PEANUT BUTTER
Peanut butter is a good breakfast food for a reason. It’s full of healthy monosaturated fat, protein, and antioxidants, and it also contains potassium, which can lower the risk of high blood pressure and heart disease. A study by the British Journal of Nutrition showed that peanut butter can also help stabilize blood sugar levels and boost satiety hormones, which stops hunger pangs.
All foods must be taken in moderation so, be sure to limit your intake to a maximum of 2 tablespoons. A healthier version is to also choose ‘natural’ peanut butter, which should contain 90 percent of peanuts with no artificial sweeteners or preservatives.
Salmon is in this list because it’s an awesome source of omega-3 fatty acids for your body. Omega 3 fatty acids help to maintain good brain health – which helps slow cognitive decline and to boost your memory power. Salmon is also packed with amino acid tryptophan, which helps produce serotonin, the chemical that contributes to feelings of well-being and happiness.
Bananas are plentiful here and thus, it shouldn’t be difficult to incorporate into your diet. They contain potassium which is excellent for brain health, nerves and it’s also good for your cardiac health. Bananas are also useful because they can help keep you fuller for longer, helping you avoid snacking in the middle of the day.
There’s a reason that spinach is known as brain food. It’s also known to be one of the vegetables with higher levels of protein. It’s packed full of B vitamin folate, which can help improve short-term memory. It also contains amino acids that are critical to parts of the brain responsible for learning and problem-solving.
Known as diet food, and popular with dieters and even fitness fanatics for a good reason. Grapefruit is known to reduce appetite and has high levels of Vitamin C. All essential for our bodies. Grapefruits are also known to help increase your energy levels and boost mental stimulation, making it a great choice for breakfast foods.
Ensuring that you get a good breakfast will help you start your day on a good energizing note. Be careful not to eat breakfast foods which are not good for you.
These are the worst kind of breakfast foods:
* SUGARY CEREALS: Full of carbohydrates and sugars, they’re not only high in sugar which doesn’t help your calorie count but eating this can also lead to a mid-morning energy crash, making you search for snacks mid-day.
* NO BREAKFAST: The worst thing to do is to skip breakfast altogether. Having breakfast gives you the much-needed boost to start your day and it also helps to control appetite and stave off hunger pangs.
* JUICE: Yes, juices can be good for you but if you just drink juice for breakfast, it won’t do you any favors as it will just increase your blood sugar and insulin levels. This can lead to weight gain or even, diabetes if you’re not careful.
* PASTRIES: One of the decadent things to have for breakfast. Indulging every once in a while is fine but try your best not to have it for breakfast because these are high in sugar and again, it will just increase your blood sugar levels and it doesn’t help keep you fuller for longer.
Health is wealth. A lot of us sometimes don’t realize the importance of good health, and sometimes, we take it for granted.
Whether we’re young or a little older, we need to appreciate good health. The importance of good personal health cannot be minimized because, without good health, you can’t perform daily routines or even feel good. If you feel bad, you just won’t be up for doing anything and before you know it, depression can seep in.
Being healthy does not only mean free from diseases, although that is important, it’s also more than just being disease-free. It’s about living a healthier lifestyle, adopting good healthy habits to help your body go the distance and to see that you age gracefully.
In order to adopt a healthier lifestyle, you should keep track of what you consume regularly and what the consequences are on your body. There are many foods that are very simple but have a lot of benefits for our bodies. One of these foods is yogurt.
Yogurt is very simple food but is packed full of health benefits.
Here are the Top 5 Health Benefits Of Yogurt:
1. To ease digestion
Digestion is the mechanical and chemical breakdown of food into smaller components that are more easily absorbed into your body. Digestion is a form of catabolism, which is essentially a breakdown of complex molecules in living organisms to form simpler ones, often resulting in a release of energy.
Lighter foods are easier to digest than other complicated foods. Yogurt is a lighter food and it contains probiotics (aka “good bacteria”) that helps your digestive system function properly. Probiotic yogurts are fermented dairy products that contain beneficial bacteria. Its active bacterial cultures can help stimulate the immune system, reduce symptoms of antibiotic-associated diarrhea and improve the absorption of lactose in people with mild to moderate lactose intolerance. It is important to realize that not all yogurts are considered probiotic, so do check the labels when shopping for yogurt to see if it states that it has “live active cultures.”
2. Source of calcium
Calcium is a nutrient that all of us need. Calcium is important for muscle contraction, transmitting messages through the nerves, bone health, healthy teeth and the release of hormones. Yogurt is a great source of calcium and it’s easy to incorporate into your daily diet.
The contents of yogurt make it rich in calcium, as it is made by fermentation of milk. Besides that, yogurt has other minerals and essential vitamins, including riboflavin (vitamin B2), vitamin B12, phosphorus and potassium – all essential for your body. So if you want your body to be strong, add yogurt into your diet on a daily basis.
3. Boost immunity
The immune system is a system of biological structures and processes within an organism that protects against disease. To say that our immune system is crucial to our overall health is an understatement. If a person has a low immune system, that person will have a high chance of falling ill more often. Yogurt can help boost the immune system as it has the “good bacteria” to shield your body from harmful viruses.
4. Source of protein
Besides all sorts of important nutrients, yogurt contains a good amount of protein in it. Yogurt is made up of dairy products and it’s rich in protein, which is also why it’s often found in a vegetarian’s diet as it can also be one of their sources of protein. The culturing of the milk proteins during fermentation makes these proteins easier to digest. This is why sometimes the proteins in yogurt are also called to be ‘predigested’.
Be careful when buying yogurts at the supermarket. This is because some yogurts, namely the flavored yogurts have added sugars and flavorings, adding to your calorie count. Natural yogurt is best. If you want it a little sweet, add in freshly cut fruit for a healthier sweeter alternative.
5. Aids weight loss
If you didn’t know this and are on a weight loss regime, you’ll be glad to know that the amino acid in yogurt helps burn fat. So, eating yogurt will help you lose fat. Eating yogurt will won’t add fat to your body, but instead, it would help reduce it. If you consume yogurt at breakfast, it also helps to reduce our cravings throughout the day and keeping you fuller for longer.
If you’d like to jazz up your yogurt, here are a few ideas:
- Add chopped strawberries (1/4 cup) and 1/8 teaspoon of vanilla extract to 6 ounces of plain yogurt to make Strawberries and Cream Yogurt.
- Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make Pina Colada Yogurt.
- Add 1 tablespoon of cooled espresso or extra-strong coffee and 1 tablespoon of dark chocolate to 6 ounces of plain yogurt to make Mochaccino Yogurt.
- Add 1/4 cup chopped orange segments and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make Orange Burst Yogurt.
Sometimes when the weekend comes along, you just don’t know what to do and are just itching to do something.
The thing is, you’re fed up of malls, cafe hopping, cinemas and well, just had enough of what the city has to offer. This calls for a short weekend getaway. Perhaps an overnight trip is not suitable as you’ve too much to do and also, don’t have the time to plan an overnight trip.
So, a day trip is the answer such as going to Sekinchan or even to Gopeng for something more adventurous. Both aren’t too far away and frankly, a great day out for you and the family or with a bunch of friends.
Besides those day trip suggestions, here’s one which will get you active and get you out in the great outdoors. Getting fit is a great way to bond with your family and friends, but another fantastic bonus is that it’s a way to improve your health and fitness.
Check out these amazing locations around and outside the Klang Valley. They’ll also give you some awesome photos to post up on Instagram :).
1. Paya Indah Wetlands, Dengkil
Paya Indah Wetlands is ideal for those who don’t want to drive out too far. It’s located in Dengkil, just on the outskirts of Putrajaya. It’s known for its wonderland of flora and fauna. You can do a run or if you have a bike, you can cycle too. And if you don’t have a bike, the great thing is that there are bikes for rent. Perfect if you’re not up for lugging your bike around. There’s a 30km of trail through swamplands and bamboo forests – great for photo ops! If you’re into fishing, you can also try your hand at fishing there. If you’re lucky, you’ll also be able to grab a glimpse of the hippos and crocodiles! PS- don’t miss out on the crocodile feeding sessions.
Fitness level: Beginners
2. Bukit Segar, Cheras
Bukit Segar, aka Bukit Saga, Bukit Apek, Bukit Putih, is just off from Taman Cheras, or more specifically, Taman Segar Perdana. It’s a hill that’s higher than Bukit Gasing and if you’re looking for more of a challenge in hiking, this hill is the one to check out. The trails are clearly marked from Station One to Station Six. At Station Five, you can choose between hiking up to the peak at Station Six, or, if you’re up for it, you can try to conquer the steep descent to the Bukit Segar’s waterfall.
For those who are wanting to climb Mount Kota Kinabalu, Bukit Segar is the perfect training ground for you. It’s not too far away from the city so the distance getting there won’t take up too much time. Ideal for city dwellers
Fitness Level: Intermediate to advance
3. Broga Hills, Semenyih
Now, if you’ve yet to hear about Broga Hills, it’s located in an oil palm plantation in Semenyih. Famed for the ‘lalang’ that lines the trails (as seen in the photo above), it is the ideal place for a hike and you can even do some sprint training if you’re into that sort of thing. It has clear paths and three peaks and once you reach the highest peak (which is approximately 400m), you’ll be rewarded by breath-taking views of plantations, the rainforest, nearby communities, and mountains. If you can wake up to catch the sunrise here, you’ll be able to snap some beautiful photos.
Fitness Level: Beginners to intermediate
4. Jeram Perlus, Sungai Gabai Waterfalls, Hulu Langat
JeramPerius is known for its waterfall and to get there, you’ll have to hike along a rather challenging trail. It is situated mildly deep into the jungles of Hulu Langat and it takes approximately 2.5 hours of trekking to get there. It’s also one of the tallest waterfalls in the area. For first-timers, it is advisable to engage an Orang Asli guide to get there. The last you want is to get lost in the many sidetracks in the trail. If you’re looking for a day out trekking enjoying the jungle followed by a picnic and then, having the waterfall all to yourself, Jeram Perlus is highly recommended.
Fitness level: Beginners to intermediate.
5. Bukit Kutu, Kampung Peretak, Kuala Kubu Bahru
Bukit Kutu is well known to many hikers. It’s located in Kuala Kubu Bharu, approximately 80km away from Kuala Lumpur. So, not too far away for a day trip. You’ll pass through an Orang Asli settlement, and the trail continues with some streams, a huge overhanging rock, a former British colonial hill station and terrific panoramic views of the Titiwangsa range.
Fitness level: Beginners to intermediate
So the next time you find yourself or someone close to you moaning about having nothing to do hit up one of these trails and find yourself a waterfall or hiking trail to explore. It’s definitely a sure way to perk up your weekend!
Fat burning foods? Is there such a thing? Yes, there is!
There are foods that encourage fat burning by switching off fat storage, breaking down fat cells, improving insulin sensitivity, and more. Some of these foods even cut belly fat and increase metabolism. Very good news, as far as we’re concerned.
Foods like chocolate and avocados can add fat to our bodies but if you eat it in moderation, these are good fat that you’re consuming. Spices such as turmeric are also great for you as turmeric actually helps you burn fat.
If you want to lose weight and eat food that you enjoy, you’ll be glad to know that we’ve found 10 great-tasting foods that help you burn fat. If you include the foods in this list into your diet, it will mean you’ll be able to enjoy delicious and exciting foods – while also busting fat and losing weight.
Dieting is not fun. Anyone who has been on a weight-loss journey will know and understand why we say that. There is no quick way of losing weight. Losing weight the healthy way is the right way to go. Doing your own research and find out what is the best solution for you is essential for your own knowledge.
A good, balanced diet combined with exercise is suggested many times for a reason. If you’re not sure what’s good for you food-wise, these foods will also help you aid weight loss.
When it comes to dieting and losing weight, more and more evidence suggests that deprivation is not only unproductive but depriving yourself of food can actually be detrimental to your weight-loss goals. Eating well and ensuring you live a healthy lifestyle is important not just for losing weight but for overall health. Portion size is also a crucial part of your weight-loss journey.
Here are Top 10 Fat Burning Foods – they’re tasty with proven fat-busting potential.