• Fashion,  Health & Fitness

    10 Trendy Sportswear to Stay Active

    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 a good sportswear is how comfortably it fits to ensure it does not get in the way of your workout. Here are our 10 favourite trendy sportswear that could possibly motivate you to exercise!

    1. ZALORA SPORT, Sport Lattice Back Top – RM59
      A simple design can go a long way in making your attire stylish.
    2. YoFit, Style Mesh Sports Bra – RM85
      Even with a top over it, you’ll still feel pumped!
    3. Under Armour, HeatGear® Armour Printed Shorty – RM139
      Comfortable and stylish, who wouldn’t love it?
    4. Adidas, Techfit Triax-Print Long Tights – RM199
      The texture design adds a very interesting twist which will help you strike out.
    5. New Look, Must Go To The Gym Sports Tank Top – RM59
      We seriously love this top. What better motivation?
    6. Drop of Mindfulness, Stella-Maris Top – RM219
      A small touch of colour will help brighten up your mood for the gym.
    7. Under Amour, HeatGear® Alpha Stripe Capri – RM159
      The brighter the better!
    8. Under Armour, UA Tech™ Space Dye 1/4 Zip – RM179
      Cover up with something bright to keep yourself feeling energetic
    9. ZALORA SPORT, Sport Burnout Batwing Top – RM45
      A simple top to wear over after a good workout.
    10. Impression, Sports Bra For High Impact Sports – RM100
      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!

  • Health & Fitness

    10 Tips to Getting Fit Fast

    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.

    1. Exercise Daily

    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!

    1. Do Plyometrics

    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

    1. Setting Goals

    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.

    1. Start Slow

    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 routing 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.

    1. Watch your Diet

    The age-old advise 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 less carbs and fired foods. But the occasional junk food is alright, just don’t overdo it.

    1. 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.

    1. 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.

    1. 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.

    1. Rest Up

    It’s no secret that for good health you need proper rest. But also because you workout, your muscles need to recover properly (which is also why you need to mix up you workouts). If you don’t let your muscles proper recovery time, it may lead to serious injuries.

    1. Eat Chocolate

    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 to 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.

    Sources: health.com, lifehack.org, lifescript.com, mindbodygreen.com

  • Food,  Health & Fitness

    Top 10 Healthy Food Deliveries in Klang Valley

    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) | theleancanteen@gmail.com

    Facebook: www.facebook.com/theleancanteen

    Instagram: theleancanteen

    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: fresh@thelunchclub.asia

    Facebook: www.facebook.com/thelunchclubasia

    Instagram: thelunchclubasia

    www.thelunchclub.asia

    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 | jessica@dahmakan.com

    Facebook: www.facebook.com/orderdahmakan

    Instagram: dahmakan

    www.dahmakan.com

    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 kinds 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 savour 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 | dishbyili@gmail.com

    Facebook: www.facebook.com/dishbyili

    Instagram: dishbyili

    5. Chopstick Diner

    Eat your veges 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 on 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 | admin@chopstickdiner.com

    Facebook: www.facebook.com/chopstickdiner

    Instagram: chopstickdinerlunchbox

    www.chopstickdiner.com

    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!

    Contact: thenakedlb@gmail.com

    Facebook: www.facebook.com/tnlbmy

    Instagram: thenakedlunchbox

    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 variety of menu and a Surprise Me Wednesday, of which you do not get to know the meal upfront.

    Contact: therebelliouschickpea@gmail.com

    Facebook: www.facebook.com/TheRebelliousChickpea

    Instagram: therebelliouschickpea

    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

    Facebook: www.facebook.com/eatcleankl

    Instagram: eatcleankl

    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 lunchboxes throughout the week.

    Contact: Farah 0193987091 | hlunch2you@yahoo.com

    Facebook: www.facebook.com/healthylunchboxkl

    Instagram: healthy.lunchbox

    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

    Instagram: bigchealthyfood

    This article was brought to you by www.tallypress.com, an online ranking magazine that revolves around the hottest topics in Malaysia.

  • Health & Fitness,  Living

    Benefits Of The Lemon Water Diet

    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.

    Reduces Appetite

    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.

    Promotes Healing

    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.

    Freshens Breath

    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.

  • Health & Fitness

    5 Tips To Stay Fit Throughout Ramadan

    You can still work out during Ramadan and with the right exercise plan, you might even be a step closer to your dream body!

    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 time 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

    Here is an example of a exercise regime that you can adjust to your liking. 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 4am 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. If you are wondering about the eating department, here are 10 easy tips that you can try out to make your fasting month less of a binge fest.

  • Health & Fitness

    To Drink Water Before Or After Food?

    We might be drinking water at the wrong timing and in the wrong way. The best way is to drink water at an empty stomach.

    This article is brought to you by 3M, delivering creative solutions to world problems. 3M water filters are modern and compact in design. You can easily monitor cartridge life and change it in less than 10 seconds. 3M water filters brings you cleaner, clearer, better-tasting drinking water. Learn more about 3M drinking water filtration system for the kitchen and 3M Whole House Filtration System. Check out for current promotions.

    “Make sure you drink water after your food ah!”

    We’ve been told all our lives by our parents to drink as much water as possible, and it’s likely that we’re telling our children to do the same too. However, there are deductions that we might have gotten it wrong. To understand why, it’s important for us to understand the science behind how our body absorbs water and its nutrients.

    Before you continue reading, take a nice gulp of water! Water keeps you alert and by doing so, you can absorb more water knowledge as you read on!

    You might be drinking water wrongly

    Drinking water at certain timings can actually help your body absorb the water faster and keep your body hydrated longer. Before we get into the best timing to drink water, let’s understand how your body absorbs water.

    An adult drinks an average of 2 liters of water daily. Add that along with the secretions from your saliva, pancreas, liver and Gastrointestinal (GI) tract and you get about 7 liters of liquid entering your GI tract daily [1].

    About 90% of those liquid gets absorbed by the small intestine while less than 1 liter of water is absorbed by the large intestine’s colon and finally 100ml of water is absorbed by the feces to be excreted [2]. So you need to drink a lot of water to keep your body going.

    Water travels just like solid food matter in your body. But instead of being digested, water gets absorbed the moment you swallow it as it travels from your digestive tract to your intestines [3]. The walls of your small intestines are covered with villi, tiny hair-like projections that stick out and each villi is covered with microvilli, tinier hairs on the surface of each villi. This villus provides a large surface area in your small intestine making it easier to absorb more minerals and nutrients from water and food then into your bloodstream [4].

    That’s how water travels around your body to keep your organs strong and hydrated. Each microvilli absorbs different types of vitamins and minerals too [5].

    Empty stomach VS Full stomach: When does water travel faster?

    “Sometimes, after drinking a big glass of water, it seems like I pee it all out literally just a few minutes later. Is ingested fluid really processed that quickly?”

    Well, to answer that question, your body could take from 5 to 120 minutes to get all of the water into your bloodstream depending on various factors [5]. Here are some water travel facts that will make you smarter in a jiffy:

    • Faster in the empty stomach: Water will travel and be absorbed within 5 minutes when you have no food inside your stomach [6].
    • Faster after intense workout: Because your body needs to rehydrate and cool down [7].
    • Cold and warm travels the same rate: Cold water being absorbed faster is a myth [8].
    • Slower when your stomach is filled with food: Water will travel to your GI tract with your food to be absorbed but, only after your food is digested so it could take more than 45 minutes for water to fully enter your bloodstream [9]. That’s why it’s not advisable to drink water after food.

    So, when is the best timing to drink water?

    • After waking up – Drink 2 cups of warm water on an empty stomach to replenish your body that has worked overnight to repair its damages [10].
    • Before meals – Try drinking a glass 30 minutes before eating your meal so that it could help fill you up a bit so you won’t eat too much [11]. But try not to drink too much water during your meal because it can disrupt the bile and acid levels in your stomach which can slow down your digestion [12].
    • After eating a meal – Especially after heavy meals loaded with sodium. Drinking a warm glass of water after your meal help your body to digest better [13].
    • Before bed – If you had some drinks before, it is important to drink about 1- 2 glasses of water before collapsing on the bed. Alcohol dehydrates your body so you need water to help your body to flush out all of the alcohol from your system, that way you won’t wake up with a bad hangover [14].
    • Before, during & after sports/ workouts – Drink about 2 cups 2 hours prior your exercise,  take some sips every 15-20 minutes during your workouts and gulp about 2.5 cups for every water weight you lost after your workout [15].
    • When you have dry lips & skin – When you feel your lips and skin are dry (especially in an air-conditioned area) it’s a sign that your body needs water [16].

    What are the best ways to drink water?

    • Slow & steady – Drink some water throughout the day. Put a bottle in front of you on your desk so that you can reach for it easier and make it a point to drink some water. Eat more fruits and vegetables as they have a high water content too [17].
    • Check your pee – One way to know if you are dehydrated is to look at your urine colour, if it is dark yellow then you are dehydrated [18].
    • Wash those toxins away – When you are feeling under the weather and you are taking medications, drinking more water will help to flush out the toxins from your kidneys [19].
    • During snack cravings – If you feel like munching on something even after you had your meal, try drinking a glass of water first. Sometimes you feel that way because your body is dehydrated [20].Jazz up your water – Sometimes plain water is just boring so why not squeeze some fruit juice into your water such as lemon, lime and other fruits to flavor it and also give an extra dose of nutrients. We have some flavoured water recipes that you can try here.
    • Not from the bottle – It is not proven that bottled water is cleaner than your home’s own filtered tap water [21]. Invest in a good filter to filter your water for cleaner, safer, better-tasting water. Sometimes, bottled water is just treated tap water too [22].

    Water makes the world and especially your body go round. From digestion to your organs, water is needed to keep your engines moving. Just always remember to drink before you feel thirsty because when you finally feel it, your body is already dehydrated.Don’t just drink any water; drink only clean, clear and better tasting water from an NSF-approved water filtration system for the best of your health!

    This article is brought to you by 3M, a brand with over 75 years of filtration experience, delivering creative solutions to world problems. 3M water filters are modern and compact in design. You can easily monitor cartridge life and change it in less than 10 seconds. Reduces 99.99% of water-borne bacteria and cysts (water-borne parasites), the 3M water filters brings you cleaner, clearer, better tasting drinking water. The 3M drinking water filtration system, DWS2500T-CN is tested and certified by NSF International, an independent lab that ensures all drinking water systems meet strict public health and safety standards. Learn more about 3M drinking water filtration system for the kitchen and 3M Whole House Filtration System. Check out for current promotions.

    Source: This article is from 3M via Healthworks.my

  • Health & Fitness

    Top 8 Foods That You Should Be Eating For Breakfast

    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!

    1. NUTS

    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 on 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 blood stream 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.

    3. EGGS 

    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 stabilise 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 per cent peanuts with no artificial sweeteners or preservatives.

    5. SALMON 

    Salmon is in this list because it’s an awesome source of omega-3 fatty acids for your body. Omega 3 fatty acids helps 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.

    6. BANANAS

    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.

    7. SPINACH

    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.

    8. GRAPEFRUIT

    Known as a 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 energising 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 all together. 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 favours 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 long.

    Source: WebMD

  • Health & Fitness

    Top 5 Health Benefits Of Yogurt

    Health is wealth. A lot of us sometimes don’t realise the importance of good health, and sometimes, we take it for granted.

    Whether we’re young or a littler older, we need to appreciate good health. The importance of good personal health cannot be minimised 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 on 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 a 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”) 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 diarrhoea and improve the absorption of lactose in people with mild to moderate lactose intolerance. It is important to realise 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, phosphorous 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 flavoured yogurts have added sugars and flavourings, adding to your calorie count. Natural yogurt is best. If you want it a little sweetened, 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.

    Source: National Yogurt Association & WebMD

  • Health & Fitness,  Home,  Living

    Best 5 Hiking Spots Around Klang Valley

    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 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

    For more information, see the site here.

    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

    For more information, see the site here.

    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 hike and 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

    For more information, see the site here.

    4. Jeram Perius, 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 Perius is highly recommended.

    Fitness level: Beginners to intermediate.

    For more information, see the site here.

    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

    For more information, see the site here.

    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!

  • Health & Fitness

    Top 10 Fat Burning Foods

    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 is 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 to losing weight. Losing weight the healthy way is the right way to go. Doing you own research and finding 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 to your weight-loss journey.

    Here are Top 10 Fat Burning Foods – they’re tasty with proven fat-busting potential.