THE 21 MINUTES AB MAKEOVER

Bismillahirrahmanirrahim.

In the name of Allah the most gracious the most merciful.

Post kali ni adalah untuk sesiapa sahaja yang mempunyai masalah lemak perut yang berlebihan dengan kata lain perut buncit. Lakukan 6 senaman dibawah ni selama 21 minit keseluruhannya. Insyaa allah jika dilakukan dengan bersungguh-sungguh dan secara rutin akan mendatangkan hasil yang memuaskan. 

This super-effective workout routine designed by Susan Moran-Perich, vice president of Power Pilates in New York City, combines cardio and pilates to beat belly flab (timbunan lemak diperut) 


The routine:
Do all of the core exercises, followed by two minutes of cardio. Repeat the sequence three times; it'll take about 21 minutes.


What you'll need : An exercise mat and a jump rope (optional).

1. Single-Leg Stretch

    Minute 0:00-1:00


Strengthens abdominals, stretches, hip flexors

• Lie faceup, knees into chest, abs engaged.
• Lift head, place left hand on right knee, right hand at right ankle, and extend left leg 45 degrees.
• Pull right knee into chest while reaching left leg out and up.
• Switch legs and hands.

• Do 20 reps total, continuing to alternate legs.

2. Double-Leg Lower/Lift

Minute 1:00-2:00

Strengthens abdominals

• Lie faceup, abs engaged.
• Place hands under the bottom of your spine.
• Lift head and extend legs over hips.
• Lower legs toward floor for 3 counts, then lift up for 1 count.
• Do 10 reps.

3. Saw

Minute 2:00-3:00


Strengthens obliques, stretches back and hamstrings

• Sit with legs a bit wider than mat, arms out to sides at shoulder height, abs engaged, back straight.
• Twist to the right for 3 counts, reaching your pinky finger past your pinky toe, keeping butt on floor.
• Return to center; twist to the left.
• Do 3 reps on each side.

Related:The 10 Best Foods for Flat Abs  http://www.fitnessmagazine.com/weight-loss/plans/diets/best-foods-for-flat-abs/

4. Sidekick
Minute 3:00-4:00


Strengthens abdominals, hips, hamstrings

• Lie on your right side along the back of the mat, with legs, hips, and shoulders stacked.
• Lean on your right elbow and bring legs to the front corner of the mat. Kick left leg forward twice, then swing leg behind you in a sweeping motion.
• Do 10 reps; switch sides and repeat.



Related: Best Ab Exercises from Around the World http://www.fitnessmagazine.com/workout/abs/exercises/best-ab-exercises-from-around-the-world/

5. Double-Leg Stretch
Minute 4:00-5:00


Strengthens abdominals, stretches lower back and hip flexors

• Lie faceup, head lifted, knees into chest, abs engaged.
• Straighten arms overhead, in line with ears, while extending legs 45 degrees. Keep legs still and head lifted as you circle arms wide to your sides, then hug knees back into chest. Do 5 slow reps, then 5 faster reps.



6. Cardio Burst
Minutes 5:00-7:00


• Jump rope, jog in place, or do high knee or butt kicks.
• Repeat full sequence 2 more times.




More from FITNESS Magazine: 15-Minute Fat Blaster Workout The Tae Bo Resistance Band Workout
http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/15-minute-fat-blaster/


By Lindsey Emery

9 TIPS TO PREVENT COLON CANCER

Bismillahirrahmanirrahim.

In the name of Allah the most gracious the most merciful.

Image from google

Symtoms of Colon Cancer

Bloating, abdominal pain, rectal bleeding or the appearance of blood in the stool could be a sign of colon cancer. The blood is usually dark colored, but there is also fresh. Alert in the event of changes in bowel pattern, such as diarrhea or constipation for no apparent reason

1. Eat a balanced diet. -Makanan seimbang

Fruits and vegetables lower your risk of colon cancer as does a high fiber diet. Animal fats like red meat increase your risk of colon cancer. A new study shows whole grains such as barley, buckwheat, quinoa and whole wheat lower your risk.

2. Watch your weight.- Perhatian terhadap berat badan.

Although obese men are at more risk for colon cancer than obese women, being obese increases the colon cancer risk for everyone. The shape of your body also matters; a person with a thicker waist (apple shape) has a higher rate of colon cancer risk than a person with extra fat in her thighs or hips (pear shaped).

3. Stay active - Kekal aktif 

Exercising reduces colon cancer risk by as much as 40 percent. Of course, exercise also reduces your risk of other risk factors for colon cancer, like obesity and diabetes.

4. Know your genetic risk - Mengetahui risiko genetik/keturunan anda.

Some people have an increased risk of colon cancer due to genetic mutations. Talk with your doctor about genetic counseling.

5. Find out your family medical history - Mengetahui sejarah keluarga perubatan anda

Knowing your family medical history can save your life. A family history of stomach, liver, and bone cancer may also put you at increased risk for colon cancer.

6. Discuss your personal medical history - Bincang sejarah perubatan anda dengan   doktor.

Time with the doctor is often limited, but be sure to discuss your personal medical history. Believe me, your doctor wants and needs to know your medical history, so tell him or her. Make sure they know if you have a history of polyps, certain cancers, or chronic inflammation of the bowel, all of which increase your colon cancer risk.

7. Don’t smoke - Jangan merokok

You know smoking increases your risk of lung cancer. It’s also a risk factor for colon cancer. Tobacco smoke that’s inhaled or swallowed carries carcinogens to the colon. Studies suggest that tobacco increases polyp size. One more reason not to smoke.

8. Reduce radiation exposure - Mengurangkan pendedahan radiasi

The world we live in is full of low amounts of radiation coming from the soil, radon, electronics and airplane travel. Medical x-rays like dental, mammograms and chest x-rays have fairly low radiation but others like a barium enema or a CT scan are higher. Although radiation from airport scanners is supposed to be low, I travel a lot and insist on getting pat downs instead of going through the scanners. Time will tell if this is necessary or not. But for now, I’m skipping the airport scanners.

9. Berjumpa doktor jika anda mengalami masalah  atau keadan seperti ini :   


thin stools - Najis tidak normal/kecil/sedikit
cramping - Kekejangan 
unexplained weight loss - Kehilangan berat badan yg tidak dapat dijelaskan

bloody stools - Najis berdarah

Read more: http://www.care2.com/greenliving/

SIDE EFFECTS OF GLICOSAMINE PART II

Bismillahirrahmanirrahim.

In the name of Allah the most gracious the most merciful.

Side Effects and Safety of Glucosamine



Most studies involving humans have found that short-term use of glucosamine is well-tolerated. Side effects may include drowsiness, headache, insomnia, and mild and temporary digestive complaints such as abdominal pain, poor appetite, nausea, heartburn, constipation, diarrhea, and vomiting. In rare human cases, the combination of glucosamine and chondroitin has been linked with temporarily elevated blood pressure and heart rate and palpitations.


NATURAL TREATMENTS FOR INSULIN RESISTANCE

Some natural treatments may help fight insulin resistance, a health condition known to raise your risk of type 2 diabetes and heart disease. In people with insulin resistance, the body fails to respond properly to insulin (a hormone that plays a key role in using blood sugar for energy). The body produces more and more insulin to help blood sugar (or "glucose") enter cells, but excess glucose builds up in the bloodstream and, in turn, promotes the onset of diabetes. But by pairing certain natural treatments with essential lifestyle changes, you may be able to protect against insulin resistance.


While the presence of specific genes appears to increase your odds of developing insulin resistance, some lifestyle factors (such as being overweight and not exercising regularly) could also raise your risk for this condition. Many people with insulin resistance also show signs of metabolic syndrome (a cluster of health problems known to increase your risk of diabetes and heart disease, including high blood pressure, high cholesterol, and excess weight around your waist).


Working with your doctor to manage any major health issues should be your first step in addressing insulin resistance. In fact, by working out regularly, following a healthy diet, and maintaining a healthy weight, you may be able to reverse insulin resistance and reduce your risk of diabetes and other chronic illnesses. There's also some evidence that getting sufficient sleep may help improve your insulin response. In addition, preliminary research suggests that the following natural treatments may offer some benefit when it comes to combating insulin resistance:


1) Omega-3 Fatty Acids


Following a diet high in omega-3 fatty acids (a type of healthy fat found naturally in oily fish like salmon and sardines) may help fight insulin resistance, according to a 2008 study of 12 older adults. After eating 720 grams of fatty fish weekly and 15 ml of sardine oil daily, study members showed an improvement in insulin sensitivity (as well as a decrease in inflammation).

2) Ashwagandha

Ashwagandha may help improve insulin sensitivity and normalize blood sugar levels, a 2008 study on rats shows. Often touted as an adaptogen, ashwagandha is widely used in ayurveda (the traditional medicine of India).

3) Fenugreek

In a 2009 study on mice, scientists discovered that 4-hydroxyisoleucine (a fenugreek-derived amino acid) may help stimulate the secretion of insulin, reduce insulin resistance, and decrease blood sugar levels. However, a 2009 research review found that there is very limited human-based evidence to support the use of fenugreek in diabetes management.

WHAT IS GLUCOSAMINE - PART I

Bismillahirrahmanirrahim.

In the name of Allah the most gracious the most merciful.

Other names: glucosamine sulfate, glucosamine sulphate, glucosamine hydrochloride, N-acetyl glucosamine, chitosamine


Glucosamine is a compound found naturally in the body, made from glucose and the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan, a molecule used in the formation and repair of cartilage and other body tissues. Production of glucosamine slows with age.

Glucosamine is available as a nutritional supplement in health food stores and many drug stores. Glucosamine supplements are manufactured in a laboratory from chitin, a substance found in the shells of shrimp, crab, lobster, and other sea creatures. In additional to nutritional supplements, glucosamine is also used in sports drinks and in cosmetics.

Glucosamine is often combined with chondroitin sulfate, a molecule naturally present in cartilage. Chondroitin gives cartilage elasticity and is believed to prevent the destruction of cartilage by enzymes. Glucosamine is sometimes combined with methylsulfonylmethane, or MSM, in nutritional supplements

Why Do People Use Glucosamine?



Osteoarthritis
Glucosamine supplements are widely used for osteoarthritis, particularly knee osteoarthritis. In osteoarthritis, cartilage -- the rubbery material that cushions joints -- becomes stiff and loses its elasticity. This makes the joint prone to damage and may lead to pain, swelling, loss of movement, and further deterioration.


Other Conditions

Other conditions for which glucosamine is used include rheumatoid arthritis, inflammatory bowel disease (Crohn's disease and ulcerative colitis), chronic venous insufficiency, and skin conditions, although further evidence is needed.

PEMAKANAN MENURUNKAN BERAT BADAN

Bismillahirrahmanirrahim.
In the name of Allah the most gracious the most merciful.

Untuk kurus, anda tidak perlu terlalu mengikut perasaan sehingga mengelakkan makanan kegemaran anda sendiri. Harusnya anda perlu menjaga diet dan pengambilan makanan anda, tetapi tidaklah sehingga tidak boleh langsung makan sedikit makanan yang anda gemari.

Ini kerana anda perlu memastikan gula,lemak dan segala nutrisi lain yang dperlukan oleh tubuh badan mencukupi.

1. Makan pelahan-lahan. Ini kerana perut mengambil masa lebih kurang 20 min untuk memberitahu otak bahawa perut sudah kenyang.


2. Makan buah-buahan seperti epal atu sayuran mentah seperti lobak merah. Ini boleh melambatkan kadar pemakanan anda.


3. Nikmati hidangan dengan minuman panas atau suam untuk membantu anda berasa kenyang.


4. Pastikan anda minum sekurang-kurangnya 6 - 8 gelas air sehari.


5. Makan buah-buahan 30 minit sebelum anda makan hidangan utama.


6. Jika masih berasa lapar,nikmati snek sihat seperti bertih jagung,roti,buah-buahan,yogurt atau kekacang.


7. Ambil makanan rendah lemak seperti susu rendah lemak dan sebagainya


8. Banyakkan bergerak w/pun berada di dalam rumah setiap hari agar anda dapat membakar banyak kalori.


9. Pentingkan sarapan pagi supaya anda tidak keterlaluan makan dengan banyak di waktu tengahari.

Sumber dari : MINGGUAN WANITA 2009

HEALTH TIPS : CONTROLLING GAS

Bismillahirrahmanirrahim.
In the name of Allah the most gracious the most merciful.

Sejak sebulan dua ni perut selalu meragam,tak boleh silap sikit. Silap je makan mesti perut rasa kembong ya amat. Seksa rasanya. Kadang-kadang malu jugak member selalu tegur pasal perut nampak buncit sikit. Sungguh memalukan.
Belum kena belum tau ya kawan-kawan yang selalu cepat je mulut nak menegur kekurangan orang lain. Jadi hari ni aku  terjumpa artikel tahun 2008 masih elok tersimpan dalam email. Jadi aku nak sharelah untuk orang-orang yang senasib macam aku ni. 
Malas nak translate article ni. Rasa-rasanya mudah je ayat-ayatnya  untuk sesiapa nak faham kan. Layan jelah tip-tip dibawah ni ya. Selamat beramal.....

Tip-tip nya:

Gas can cause abdominal discomfort, belching, flatulence, and other symptoms.

Here's a list of gas-causing foods and activities, courtesy of the National Digestive Diseases Information Clearinghouse:

• Eating too many carbohydrate-rich foods, high in starches, sugar and fiber. These include beans, dairy products, soft drinks and fruit drinks.

• Drinking very quickly.

• Activities that cause your stomach to fill with air, including chewing gum, smoking, and wearing dentures that are too loose.