Tasty Healthy

Contents

From the Editor

Hullo readers! I Hope you enjoyed the late summer heat. So it’s new issue 10 of Tasty Healthy magazine. Inside this month’s issue is a vegetarian food festival in Thailand. In particular, we would like to draw your attention to ethnic food.

Ardent foodies that we are, we’ve decided to make October our food and health month.

We’ve some great stories lined up, including interviews with the advanced nutrition expert. We’ll also be running our usual combination of vegetarian recipe, interesting food origins tips for your health, and features. We hope you continue to enjoy our tender little offerings and that you have a great October.

U-sa Manput Editor-in-chief

Food & Drink •7 ‘ethnic’ food that aren’t ethnic at all

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3 •3 of Bangkok’s best street food stalls 5 •Chrysanthemum tea 7 •The best breakfast for weight lose

Special issue •Vegetarian food festival in Thailand •Vegetarian Food in Phuket

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Interview

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•How to eat your way to the dream body with Dr. Chris Mohr Recipe

17 •Vegetarian Fajitas– Cheatin’ Chilli 19 •Cook This: Zucchini Carbonara

for Meat Free Monday!

Health •Most exotic spa treatments

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•How to warm up before exercising •Cancer-proof your body

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•You ‘n your Biological Clocks

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Editor-in-chief: U-sa Manput Deputy editor: Anyaratana Eamla-or Art director: Witsawa Tumseekun Picture editor: Nattapong Jantamart Managing editor: Peerapol Tadee Special advisor: Aj. Apaporn Chindaprasert

AH, DELICIOUS TAKEOUT! But what to order? Time to find the stack of Chinese/Thai/Italian restaurant menus in your area, and choose from one of the many “flavors of the world.”

7 ‘ethnic’ foods

Don’t stamp your foodie passport so fast, however — many of the foods you so fondly think of as originating in a country other than your own are actually nothing like the meals you’d find if you traveled to those countries. So how can you tell the difference between “real deal” ethnic foods and those that are cultural variations? Here’s a start.

that aren’t ethnic at all

Greek food

Any Greek diner or restaurant outside of Greece is going to serve gyros, a pita pocket filled with shaved meat, veggies, and that famous tzatziki sauce. Ask any Greek person what part of Greece the gyro came from, and they’ll say “nowhere.” That’s because gyros are predominantly a Middle Eastern meal. While you’ll find almost identical dishes around the Mediterranean, Greeks emigrants are the ones who really got to capitalize on the gyro.

Chinese food

Did you honestly think something called the “Pu Pu Platter” was authentically Chinese? Chinese emigrants adapted their native cuisine to suit the taste buds of Western restaurant patrons. Chinese vegetables like bok choy, Asian broccoli, and spring onions were replaced with American broccoli, carrots, and larger varieties of onions that make China-Chinese food look almost unrecognizable at first.

You won’t find things like sesame chicken, General Tso’s beef, crab rangoon, or even *gasp* egg rolls on your next trip to Shanghai. And major bummer, but fortune cookies are a totally American enterprise.

Italian food

Pizza? That has a Greek origin. Spaghetti and meatballs?

Totally popularized in the United States. Italian wedding soup has got to be Italian, right? Wrong. It actually hails from Spain, and the idea is not so much a soup to celebrate the union of two people, but that the combination of meat and green vegetables tastes good together.

That nice, healthy pasta primavera dish has distinctly North American origins (debuting at the famous Le Cirque restaurant). And don’t even get me started on chicken-parm heros.

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Thai food

Thai restaurants have adapted their dishes to suit the needs of foreign markets. So the pad thai you know and love at a local restaurant (sweeter, with a ton of ground peanuts and barely any fish sauce) will probably taste entirely different if you were to eat it in Thailand (less greasy, more egg, dried shrimp and/or Thai “hot dogs,” and pickled veggies).

Thai food abroad is not as spicy and usually does not encompass all five taste-bud flavors, as is traditional for Thai cooking. But don’t sneer at a Chinese/Thai restaurant — many dishes you’re familiar with are influenced by the two continents. Drunken Noodles, for example, originated from Chinese immigrants living in Thailand.

Mexican food

Sorry Chipotle fans, but your favorite drunk food just got a little less ethnic. The idea of holding food within a tortilla dates back to pre-Columbian times, but the modern burrito is something Mexican immigrants developed throughout the United States. Nachos, chimichangas, fajitas, and more came to be as a result of cuisines mixing in parts of the Southwest and California.

Whereas you might enjoy a flour tortilla loaded with guacamole, sour cream, cheese, beans, and maybe three different kinds of meat, authentic Mexican food is much lighter, fresher, and has flavors derived from a variety of spices and peppers.

Indian food

The other day, I set my Facebook status to “What kind of Indian takeaway should I order tonight?” The response was overwhelmingly “Chicken Tikka Masala,” which is a kickass dish for sure but one that was actually invented in Scotland.

That’s right — your CTM shares a culinary stage with haggis.

Aside from that, there are over 35 different types of regional Indian cuisine — outside of India, you’ve probably only tried one or two. Flavors are definitely pared down, and the explosive diarrhea you acquire afterward is most likely due to all the processed junk that goes into the meal, not because “that’s just Indian food.”

American food

Hot dogs, hamburgers, French fries, and apple pie are symbols of American culture, but your favorite greasy junk food actually originates from other parts of the world. Hot dogs are French, hamburgers are German, French fries are actually Belgian/Dutch, and apple pie is derived from England, Austria, and even as far north as Sweden. Mmmm, what a delicious melting pot!

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The Best Breakfast for Weight Loss Chowing down heartily in the AM might be the key to losing weight

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here’s a new reason to eat breakfast—and to make it a big one. Eating half your daily calories in the morning might help you lose weight more efficiently, according to new Israeli research published in the journal Obesity.

For the 12-week study, 74 women ate 1,400-calorie daily diets containing identical amounts of protein, carbohydrates, and fat. One group ate 700 calories—including a chocolate bar—at breakfast, 500 calories at lunch, and 200 calories at dinner. The other group ate 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner.

By the end of the study, the large-breakfast group had lost two and a half times more weight and 4.6 more inches from their waists than the women who ate their largest meals in the evening. But it gets better: The big-breakfast eaters also had lower levels of bad cholesterol and higher levels of good cholesterol—not to mention improved insulin sensitivity. What’s more, they also reported feeling less hungry and more satisfied.

Why Big Breakfasts Boost Weight Loss Previous research suggests that your metabolism works most efficiently early in the day, so your body is less likely to store food as fat when you eat it in the morning, says lead study author Daniela Jakubowicz M.D., a professor at Virginia Commonwealth University.

But that doesn’t mean that starting your day with a 700-calorie Cronut will automatically help you lose weight. Instead, shoot for a large, balanced meal that’s high in protein—like eggs, yogurt, or lean meat—to fend off hunger. And if you feel the urge, go ahead and end your meal with something sweet; Jakubowicz says this can decrease carb cravings later in the day. You’ll also want to make sure to make your lunch smaller and eat the fewest number of calories at dinner to really see weight-loss results.

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Put the Strategy Into Play Need some AM inspiration?

Try one of these super-filling breakfasts.

El Desayuno Wrap

Potato and Greens Frittata

Orient Express Oatmeal 4|TastyHealthy

3 of Bangkok's best street food stalls 1

Oyster omelets at Nai Mong Hoy Tod delicious oyster omelet.To some diners, streetside oyster omelets might sound like the height of idiocy, but these mollusk-topped creations are some of the tastiest street treats in the city.

Nai Mong offers you a choice of mussel or oyster, with soft or crispy dough, but extra-crispy oyster (hoy nongrom grob grob) is highly recommended: buoyant, crunchy egg topped with a plump, briny taste of the ocean.

539 Soi Prapachai. +66 (0)2 623 1890. Open daily, 11 a.m-1:30 a.m. daily. 65 baht/plate

An expert on the city's top street eats shares her personal favorites and offers some advice for wannabe culinary crusaders Chawadee Nualkhair is the author of “Bangkok’s Top 50 Street Food Stalls, a guide to where, how and what to eat at the best street food stalls in Bangkok. We asked her to share a few of her personal street food favorites as well as some eating safety tips.

Few cities can rival Bangkok when it comes to street food variety and quality.

Spicy noodles, glistening rice porridges, wobbly pork legs, even gemlike sweets. All can be had for a handful of change and minimal fuss.

Although every Bangkokian worth his or her food cred has their own particular favorite, these 3 dishes are what beckon me back to the sweltering roadside again and again.

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Chinese-style egg noodles at Bamee Slow

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Chicken wings in broth at Guaythiew Pik Gai Sai Nampung famed chicken wing soup.Go early if you want to catch the chicken wings in chicken broth (gow low pik gai), crowned with a sprinkling of cowslip blossoms (dok kachorn) -- it runs out by 10 a.m.

If you are not a morning person, consider the giem ee (Chinese hand-rolled noodles), another treat that is difficult to find streetside in Bangkok.

392/20 Sukhumvit. +66 (0)2 258 1958. Open daily, 9 a.m.-3:30 p.m. 45 baht/bowl

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A bowl of noodles at Bamee Slow, topped with barbecued pork and a hard-boiled egg.This is usually the first place I head to after a long trip away from home. Over the years, the taciturn owner has built up a loyal clientele willing to wait up to half an hour for a bowl of noodles, but every regular has his or her favorite order.

Mine is “dry noodles” (bamee hang), topped with slivered, blanched greens, barbecued pork and a hard-boiled egg, with the minced pork broth separate.

Entrance to Ekamai Soi 19. Open daily, 8:30 p.m.-3 a.m. 55 baht/bowl

Tips for hunting down the city's best street eats

The best way to really appreciate Bangkok street food is to explore the city yourself. While satisfying your own culinary wanderlust, keep in mind the following food safety tips:

•Look at the condiment tray. If it is clean, the food is likely to be hygienic too.

•Are there are a lot of customers? Many patrons mean good turnover and the smaller likelihood of rotting food.

•Dirty dishes on the sidewalk next to the cooking station?

No thanks -- you’ll probably be better off somewhere a little cleaner.

•Think like a locavore. For example, if you are in the mountains and the specialty is “oyster omelets," the mode of transport and method of storage become very important. If you are unsure of how trustworthy the food stand is, don’t order from it.

Chrysanthemum Tea

is better than you think

菊花茶

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Chrysanthemum Tea Introduction Chrysanthemum tea is a flower-based tisane made from chrysanthemum flowers of the species Chrysanthemum morifolium or Chrysanthemum indicum, which are most popular in East Asia. To prepare the tea, chrysanthemum flowers (usually dried) are steeped in hot water (usually 90 to 95 degrees Celsius after cooling from a boil) in either a teapot, cup, or glass; often rock sugar is also added, and occasionally also wolfberries.

The resulting drink is transparent and ranges from pale to bright yellow in color, with a floral aroma. In Chinese tradition, once a pot of chrysanthemum tea has been drunk, hot water is typically added again to the flowers in the pot (producing a tea that is slightly less strong); this process is often repeated several times.

Chrysanthemum tea in China Originated in the far East, chrysanthemum is either an annual or perennial herb belongs to the large genre of the daisy family.

As an important food supplement and tonic, chrysanthemum has been used in China for more than two thousand years. The Shen Nong's Canon of Materia Medica compiled before the Christian era, rated it as a superior herb the use of which prolongs life. Its central pharmaceutical properties recorded in traditional Chinese medical manuals, are, "pacifying the liver and brightening the vision, relieving fever and removing toxins".

Cuisines with chrysanthemum flowers abound in China, especially in the south. Guangzhou (Canton) features its famous Autumn Chrysanthemum Banquet, and Nanjing (Nanking) provides serialized cuisines with chrysanthemum flowers as the principal ingredient. Chrysanthemum liquor is also very popular.

The last eight emperors of China averaged 53 years and the average life span at that time was about 50. The famous Empress Dowager Ci Xi who ruled China for 43 years however, lived 73

years, and was able to keep a young body! According to analysis, it was mainly because she adhered to a herbal diet. Of all the herb foods she loved and used chrysanthemum longevity jelly the most. During her last years she used it every day.

Modern analysis shows that chrysanthemum contains choline, vitamin A, B1, glycosides, adenine, amino acids, flavonoid, volatile oil, etc. It is said to have inhibiting effect on bacteria, including Staphylococcus aureus, Streptococcus hemolyticus B, Pseudomonas aeruginosa, Shigella dysenteriae, tubercle bacillus and dermatomycosis. It may have antivirus and antispirochete qualities, enhance capillary resistance, and it is used in Chinese traditional medicine to help cure high blood pressure, heart colic, coronary heart disease, arteriosclerosis and high cholesterol, relieve congestion, palpitation, short breath, dizziness, migraine headache, cold, flu, etc,. Regular use is believed to “ lead to energetic body, better vision and hearing, alert brain and longevity”.

Chrysanthemum is available in three forms, some stores just sell dried flowers, some market its extract, while some others provide herb tea with it. Now more and more people are enjoying the loving care of this “mum”.

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Nutritional Value Of Chrysanthemum Tea

Nutrients

Amount

Basic Components

/

Protein

1 gm

Water

22.9 gm

Ash

0.4 gm

Calories

/

Total Calories

6

Calories From Carbohydrate

2.8

Calories From Fat

1

Calories From Protein

2

Carbohydrates

/

Total Carbohydrate

1 gm

Dietary Fiber

1 gm

Vitamins

/

Vitamin C

0.4 mg

Vitamin A IU

580 IU

Niacin

0.1 mg

Folate

44.2 mg

Pantothenic Acid

0.1 mg

Minerals

/

Calcium

29.3 mg

Iron

0.6 mg

Magnesium

8.0 mg

Phosphorus

13.5 mg

Potassium

142 mg

Nutrition & Health Benefits Of Chrysanthemum Tea Chrysanthemum tea detoxifies the blood, helps with sinus congestion and regulates high blood pressure. It can also help to calm the nerves.

Modern researches on the tea have established that it contains choline, vitamin A, vitamin B1, glycosides, adenine, amino acids, flavonoid, volatile oil, and other nutrients.

Chrysanthemum tea restrains the growth of bacteria in the body, such as Staphylococcus aureus, Streptococcus hemolyticus B, Pseudomonas aeruginosa, Shigella dysenteriae, tubercle bacillus and dermatomycosis.

The Chinese medicine prescribes this tea for relief against influenza and it is also used in treating heatstroke, due to its cooling effect.

When chrysanthemum tea is drunk with meals, it facilitates digestion, more so of greasy and oily foods. The tea is also consumed to strengthen the lungs and relieve head congestion.

The tea is also believed to improve vision and hearing. It can be safely recommended for obese people, as it contains zero calories, when consumed without adding sugar or honey. It also doesn’t contain any caffeine.

Caution Some individuals can experience an adverse reaction on consuming chrysanthemum and even handling chrysanthemum flowers. Mild skin irritation may result on physical handling and mild to moderate stomach upset can be experienced on consumption. Though most people do not suffer from any adverse reactions from chrysanthemum tea, it is advisable to consult a doctor before its consumption, as some herbal solutions can interact with other prescribed medications.

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Vegetarian Festival In Thailand This festival is known as Tetsakaan gin jay. Tetsakaan means festival, while gin jay means to eat Chinese vegetarian food.

What Is Chinese Vegetarian Food?

Chinese vegetarian food or jay is any food without meat, poultry, seafood, eggs and animal products.

Visit the vegetarian festival in Thailand in October Furthermore, jay food excludes 4 kinds of pungent vegetables; including garlic, onion, Chinese single-bulbed garlic and Chinese chive.

During the festival the participants also refrain from smoking tobacco and drinking alcohol.

Jay Practitioners

Most people associate jay food with not eating any meat, but the true meaning of jay is observing the 8 precepts. One of which is not eating after midday.

When the Chinese character (in the word jay) is studied in detail, we learn that every brush stroke carries a deeper meaning and outline how we should live our lives.

Not only do true jay practitioners eat Chinese vegetarian food, they also give attention to what they say, do and think.

The strong qualities of these vegetables are believed to stimulate One could say that jay is a combination of vegetarianism and sexual desire, which makes it more difficult to be mindful. In mindfulness practice. addition, these vegetables destroy the 5 elements in the body, which in turn has negative effects on five main inner organs heart, kidneys, spleen, liver and lungs.

Thai vegetarian food is called mungsawirat. There are two groups of Thai vegetarians in Thailand. The first one doesn't eat dairy products and egg, which is comparable to being a vegan in the West.

The second group eats dairy products and egg. The latter group is comparable to being a lacto-ovo vegetarian.

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Purpose Of Eating Chinese Vegetarian Food • • •

To cut down on the number of animal lives that otherwise would be killed for food.

To plant the seeds of kindness in one’s heart in order to cleanse the mind.

To have good health and longevity.

Jay Flag

During the Chinese vegetarian festival, all the restaurants and food stalls that sell jay food put up yellow flags.

Vegetarian restaurants in Thailand put up yellow flags These flags feature the word jay in Thai or Chinese.

Main Food Sources Of Chinese Vegetarian Food

Chinese vegetarians get their proteins and nutrients from soy beans, tofu, soy products, imitation meats, other beans and vegetables.

Vegetarian Festival Origins

The vegetarian festival was brought to Phuket and Trang, in the south of Thailand, by Chinese boatmen in the 19th century.

These Chinese had strong beliefs in Taoism.

Taoists worship nine Gods. These Gods are believed to take the form of planets and have direct influence on the 5 elements (earth, water, wind, fire and gold), that make up the physical body.

In the beginning, only the Chinese-Thai partook in the vegetarian festivals, but over time it's grown into a nationwide practice.

There are many devoted Chinese-Thai who eat jay food all year round. These Buddhists practice at the temple regularly.

The main source of calcium is roasted black sesame seeds.

Fish sauce that is a popular seasoning in Thai dishes is replaced with soy sauce and mushroom sauce.

Self-Mutilation Practices

The vegetarian festival is the most colorful event in Phuket and Trang, where a number of participants called mah song do self-mutilation practices; such as sticking swords through their cheeks and walking bare feet on hot charcoal.

Each mah song invites a God to possess his body. Then, he performs the self-mutilation without feeling any pain.

The spectators pay homage to the gods, that possess the bodies of the mah song, by lighting firecrackers when the mah song walk past.

Strict devotees wear white and spend the whole period eating jay food and practicing in the temple.

Don't miss out on delicious Chinese vegetarian foods if you'll be in Thailand during the vegetarian festival!

Just make sure you keep an eye on your weight because there are lots of yummy deep-fried foods.

Many thanks to Pa Pang, the owner of Pa Pang Vegetarian Restaurant in Klongwahn, Prachuap for assisting with resources and information.

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Vegeterian Food in Phuket

Vegetarian Ingredients in Thai cooking Vegetarian Ingredients in Thai cooking There are, of course, many, many vegetables to choose from. In general Thai people consume more fruit and vegetables than meat. When it comes to ingredients for Thai cuisine, the variety is also huge - soy sauces, soy bean paste, tofu, fresh chilli and chilli powder, garlic, lemon grass, coconut milk, mushrooms, galangal (or kha, a relative of ginger), coriander, red onions, kaffir lime and lemon grass.

Many of these ingredients are not only delicious but also have medicinal properties. Here are some examples: • • •

• •

Chilies are believed by many people to help normalise blood pressure and blood flow in the body. Chilies also contain significant amounts of magnesium.

Galangal acts as a stimulant and is believed to have aphrodisiac properties.

The juice of kaffir lime is good for promoting healthy gums and is recommended for use when brushing one’s teeth. The rind is believed to be good for the blood and is used as an ingredient in medical tonics.

Lemon grass and galangal, are known to be beneficial for the digestive system.

Krapao (Thai basil) is a good source of Vitamin C, iron, calcium and phosphorus. It is also believed to improve the eyesight.

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Most people in Thailand become vegetarian at various points in their lives. Many give up meat for life, but often it is a temporary thing, but a whole range of cuisines has grown up to cater for this taste.

Here, Phuket.Com looks at vegetarian food in Thailand and the potential benefits of eating it. In the West, vegetarianism, although growing in popularity, is still very much a minority choice, but in Thailand it is common.

Known in Thai as mung-sa-wi-rat, it is practiced by most Thais from time to time, sometimes as a way to cleanse the body after a long period of feeling unwell, sometimes simply in order to improve one’s Karma. Thais of Chinese descent will often take things further, practicing something closer to veganism, and eating no animal products. This is known as gin jay. They also avoid eating plants such as onions and garlic, partly because the eating of these requires the plants to be uprooted and therefore killed.

Recommended Thai Vegetarian Dishes • Pad tau-hu priew waan (sweet and sour fried tofu) • Tom yam hed (sour & spicy mushroom soup) • Pad Thai (Thai fried rice noodles) • Pad pak ruam (mixed fried vegetables such as baby corn, carrot and snow peas) • Po pia thod (fried spring rolls) • Pad krapao tau-hu (yellow tofu fried with basil and chili) • Pak thod (deep fried vegetables in batter - similar to Japanese tempura)

Tips If you have high cholesterol, avoid coconut milk. Thailand’s most famous vegetarian festival takes place in Phuket, usually in October. The nine-day celebration is a truly amazing and colorful sight (Vegetarian Festival photos), with, of course, a lot of vegetarian food. Don’t miss it.

Where to Eat Vegetarian Food Chadaporn Wattanasinn opened Herson vegetarian restaurant in Phuket City seven years ago. She herself has been a devoted vegetarian for 20 years. Her place has a variety of vegetarian dishes. Every day she cooks and prepares over 30 different dishes, ranging from curry to deep-fried food.

Prices are very reasonable; my lunch, which included a plate of glass noodles fried with vegetables and a bowl of sweet corn soup and mushroom, plus a plate of rice, cost me less than one US dollar.

“I became vegetarian because I studied Buddhism. I learned that taking the life of animals, even for food, is evil. I open this restaurant partly because I wanted to promote vegetarianism to everyone. I hope that they will like it and eat less meat, which means that I can help to save some animals’ lives.” says Khun Chadaporn. Those who still hanker after meat in their diet will find passable replicas of fish, red pork and seafood, all made from vegetables. On top of this, Khun Chadaporn also has Thai hot noodle soup for sale - vegetarian, of course. Her shop opens daily from 6 am to 5 pm. It is on Ranong Rd in Phuket City, not far from the fresh market and the Thai Airways office. Tel: +66 (9) 76 256 611.

Within walking distance on the same road, you will find several other vegetarian restaurants such as b restaurant and Nong Jay restaurant. More vegetarian restaurants can be found elsewhere in Phuket City. These include Num Hen on Chana Charoen Rd, Jay Pa Leam Restaurant on Bangkok Rd, Yo Pochana and Lotus restaurant, both on Yaowarat Rd. The two big shopping malls on the island, Central Festival Phuket on the edge of Phuket City and Jungceylon in Patong, also have vegetarian food outlets.. If you feel like staying in your hotel to eat, all 4- and 5-star hotel kitchens can produce vegetarian food and understand the difference between the standard Thai mixed fried vegetables dishes (which often include fish sauce or oyster source as ingredients) and truly vegetarian dishes. In fact, they may be able to offer more variety in vegetarian dishes than some small restaurants outside the hotel.

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How to eat your way to the dream body

ohr

with Dr. Chris M

Dr. Chris Mohr is a consultant to a number of media outlets and corporations including the Discovery Health Channel, Clif Bar, Fit Fuel, and Labrada Nutrition. Chris has authored or co-authored several textbooks that are to be published in 2007 and has written nearly 500 articles for consumer publications, such as Weight Watchers, Men's Fitness, Men's Health, and Muscle and Fitness, to name a few.

Craig Ballantyne: Chris, what's new in nutrition approaches for athletes, fat loss, and health?

Chris Mohr: a) Athletes Nutrient timing is really the hot topic these days. It shouldn't come as a surprise to hear that athletes need to boost their nutrient intake, meaning macro- and micronutrients, but when you eat those nutrients may really make the difference in performance. b) Fat loss Nothing too new here. Make sure folks are cutting back on refined carbs and boosting up lean proteins and fats. Some fairly new research shows fish oil, or omega-3's, may boost fat loss. Meal timing is important, along with quality of nutrients. c) Health There are a ton of super foods out there that really need to be the focus of the diet, no matter what your goals. Foods like salmon, walnuts, spinach, blueberries, etc.

Basically, the darker the fruit or vegetable, the better...if it's a great source of omega 3's, also great.

Eliminate trans fats from the diet and pretty much do the same for refined carbs, aside from post-workout (and maybe pre- and during workout, depending on duration and intensity).

Dr. Mohr has bachelors and masters degrees in Nutrition, from Penn State University and the University of Massachusetts, respectively. He received his PhD in exercise physiology from the University of Pittsburgh and is also a registered dietitian.

Craig Ballantyne: What are 3 advanced fat loss nutrition tips?

Chris Mohr: 1. Intervals are key--meaning short duration, sprint type activities that skyrocket your heart rate and keep it elevated.

Have you seen the physiques of professional sprinters? Enough said.

2. Incorporate the entire body during weight workouts.

It's the best way to keep your heart rate elevated, while also stimulating a great deal of muscle mass. So forget triceps kickbacks, lateral raises, and wrist curls... you need "big" movements, like squats, cleans, deadlifts, chins, bench, etc.

3. This is not too advanced, but useful.

Self-monitor. You can't track what you're doing if you're not monitoring what you're putting in your mouth and how you're training.

Craig Ballantyne: What are the biggest mistakes you see in athlete diets and in people's diets that are eating for fat loss or muscle gain?

Chris Mohr: Mindlessly cutting back calories. Eating less, but not caring where those calories are coming from. Remember, you can easily lose weight eating 2 candy bars each day, but you'll lose a ton of muscle vs. primarily losing fat.

Another one is spending all day on the treadmill walking at a snails pace without regard to any resistance training.

Craig Ballantyne: How can people breakthrough fat loss plateaus? What about muscle-gaining plateaus?

Chris Mohr: Adding intervals can surely help ramp up fat loss and break through plateaus. Change their training--if you do what you've always done, you'll get what you've always gotten. Change your routine, for fat loss or muscle gain. Try drop sets, negatives, taking MORE rest,

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cut down rest time between sets. The list is really endless. But never, ever, mindlessly cut back calories so your body is essentially starving itself.

Craig Ballantyne: How can people shed the last 10 pounds of fat?

Chris Mohr: Start every meal with a fruit and/or vegetable. These will help fill you up more. Drink tea regularly throughout the day. Watch your portion sizes--divide your plate into three sections. First divide it in half. Then, divide one of the halves into half again. On the largest part (the half), add fruits and/or vegetables. On one of the quarters, add a lean protein.

On the remaining quarter, add a whole grain carb. Portion control when it comes to nutrition for fat loss.

Craig Ballantyne: What should females do differently, if anything?

Chris Mohr: I don't think they should train differently or eat differently. There calorie needs will not be as high, but other than that, training and nutrition should be the same (or very similar).

Craig Ballantyne: Do you recommend any superfoods that you think absolutely must be in everyone's diet? How can the average person insert them into their diet?

Chris Mohr: My list of 10 just made a recent newsletter I wrote (in no particular order) 1. Salmon 2. yogurt 3. spinach 4. walnuts 5. blueberries 6. tea 7. garlic 8. almonds 9. quinoa 10. pumpkin Pick up a simple recipe book to try different things out. Most of these are very easy to include regularly and can make quick, easy meals. Mix 1 cup frozen blueberries, 1 oz walnuts, and yogurt and have a cup of tea, for example. 4 are done right there.

Craig Ballantyne: Chris, when someone is ready to start making nutrition changes for fat loss, how do you counsel them on where to start? How should they progress (in terms of # of changes per week, difficulty of changes, etc.)?

Chris Mohr: Make small changes.

I recommend everyone first write down their goals, in the present tense (i.e., I weigh x number of pounds by x day--and project a day and date for this to occur).

Writing down goals seems silly, but it's very effective. Many people dream of different goals; I want you to write them. I also want you to continually write them--meaning daily, so they are always in your head. Try to make one change per week so it becomes permanent. For example, don't pretend you've now decided to get in shape, so you're going to cut out all sweets, train 1 hour each day, never again consider eating fast food, etc all on January 1. Maybe first, start off by switching from a regular soft drink to diet. Then, move to water and tea. Next week add one piece of fruit and/or a vegetable each day.

It's small things like this that add up and make a difference. You have to first learn how to crawl, before you can walk.

Craig Ballantyne: What is your take on the low-carbohydrate approach to fat loss?

Do you have any low-carbohydrate case studies or experiences you would like to share? Are there any type of clients that fare better or types that should avoid these diets?

Chris Mohr: I'm not a huge advocate of drastically reducing carbs, because I don't think you need to. I first tell folks to "think fiber, not carbs" and focus on super high fiber options, but not totally eliminate them. I think most people do overeat carbs because they are so abundant in our culture; however, they are important for optimal health and performance. Sure, you can get fiber from supplements and vitamin C too (the only two nutrients you cannot get from any other food source),

but it's not ideal. The key is to focus the carb intake on fruits and vegetables, which give loads of nutrients.

Craig Ballantyne: What are your pre and post workout eating recommendations?

How important are these in the context of a day (24-hour cycle)?

Chris Mohr: They are actually pretty similar. For post-workout nutrition, I like a liquid product that provides anywhere from 2-4:1 ratio of carbs to protein (so 2-4 grams carbs for every 1 gram protein). For lifters, I typically shift more towards the 2-3:1 ratio and for more endurance type athletes, the higher end of the spectrum since they utilize more carbs during their workouts.

A favorite, simple post workout drink is chocolate milk. I know Craig and I share this opinion, and a study was just published in the International Journal of Sports Nutrition and Energy Metabolism showing chocolate milk was more effective than a popular formula on the market and a popular sports drink.

For pre-workout nutrition, there are a handful of studies showing that a similar carb:protein ratio is important for maintaining a positive nitrogen balance and providing some necessary glucose for the body to use as fuel.

Craig Ballantyne: Where are our youth going wrong with respect to nutrition (In terms of both obesity and young athletes)?

Chris Mohr: Where aren't they going wrong! Too much reliance on snack foods, soft drinks, low nutrient foods, fast food, high fat foods, sugar laden foods, and more. Of course on the exercise part of it, there is way too much physical inactivity, lack of participation in organized sports, too much computer and TV time, and the list goes on.

Craig Ballantyne: Thanks Chris. Discover how to eat your way to the dream body you've always wanted without any hard to follow diets with Meal Plans 101.

Health Tips

SHOULD I EAT LATE AT NIGHT?

4 Reasons to Have Your Late Night Snack

Eating at night doesn’t have to make you fat. In fact, new research suggests potential benefits, including bigger muscles and a cranked-up metabolism:

1.More Muscle In research published last year in Medicine & Science in Sports & Exercise, scientists in the Netherlands discovered that consuming casein (the dominating protein in milk) after an evening workout but 30 minutes before sleep increased protein synthesis in men.

2. Faster Metabolism A study from Florida State University found that when fit men eat a modest (150-calorie) nighttime snack consisting of protein or carbohydrates, they have a higher resting metabolic rate in the morning than when they consume nothing at all before bed.

3. Less Hunger Having a snack before bed may leave you less hungry in the morning and improve satiety between meals the next day, according to research from Florida State University. The type of food didn’t matter, but emphasizing protein is smart because it helps you build muscle.

4. Lower Weight Having Seinfeld’s favorite food— cereal—may be an ideal way to end the day. In a Wayne State University study, people who ate cereal before bed lost roughly 2 pounds in 4 weeks, while people who didn’t have the cereal lost about a half pound. We like: Total Whole Grain, which has just 100 calories per serving and 100 percent daily value of 12 vitamins and minerals.

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Cook This: Zucchini Carbonara

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Spaghetti carbonara is the Italians' take on bacon and eggs. It's comfort food at its finest: simple, unpretentious, soul-nourishing. Only problem is that a pile of baconstrewn pasta won't win any nutrition awards. Add to that the fact that most American restaurants add heavy cream to carbonara—a huge no-no in Italy—and things get even worse. To lighten the dish, we've added a good amount of zucchini, which is cut in long, thin ribbons to mimic the shape of the pasta and help you cut back on the overall quantity of noodles. Beyond cutting calories, though, it adds a nutty sweetness to this classic that just makes a lot of sense. (Just don't tell the Italians, okay?)

You'll Need: 10 oz spaghetti 6 strips bacon, cut into 1/2" pieces 1 medium yellow onion, diced 1 large zucchini, sliced into thin ribbons 2 cloves garlic, sliced Salt and black pepper to taste 2 eggs Pecorino or Parmesan for grating 1 handful chopped fresh parsley How to Make It: *Bring a large pot of salted water to a boil. Add the pasta and cook until al dente (usually about 30 seconds to a minute less than the package instructions recommend). *While the pasta cooks, heat a large saute pan over medium heat. Add the bacon and cook until crispy, about 5 minutes. Transfer the bacon to a plate lined with paper towels. Discard all but a thin film of the fat from the pan. Add the onion, zucchini, and garlic and cook for 5 to 7 minutes, until soft and lightly browned. Stir back in the bacon and season with a bit of salt and plenty of coarse black pepper. *Drain the pasta, using a coffee cup to save a few ounces of the cooking water. Add the pasta directly to the saute pan and toss to coat. Stir in enough of the pasta water so that a thin layer of moisture clings to the noodles. Remove from the heat and crack the two eggs directly into the pasta, using tongs or two forks to toss for even distribution. Divide the pasta among four warm bowls or plates and top with grated cheese and parsley.

Makes 4 servings Cost per serving: $1.72 370 calories 8 g fat (3 g saturated) 960 mg sodium Not That!

Olive Garden Chicken and Shrimp Carbonara Price: $15.95 1,440 calories 88 g fat (38 g saturated) 3,000 mg sodium Save! 1,070 calories and $14.23!

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Vegetarian Fajitas – Cheatin’ Chilli for Meat Free Monday!

Vegetarian fajitas are Bonus Boy’s favourite family meal, no matter how many times I roll it out his eyes always light up and he declares ‘Oh fantastic, a treat meal!’ I think his love of it has a lot to do with the self service aspect of it; all those arms reaching over and sharing food out, plus it always appears when we’re on holiday so it has a real ‘big family’ feel to it. I like that it’s easy veggie fast food packed full of goodness with a treat on the side!

To Make Vegetarian Fajitas You Will Need: (serves 6 but easily adaptable up or down) • 2-3 flour tortillas per person (I usually cook 16 for us and hope Bonus Boy doesn’t decide he wants a third because he steals mine!)

For the Salsa • 3 tomatoes, chopped • ½ a red onion, peeled and sliced thinly • 1 clove garlic, peeled and crushed • The other ½ of that mild red chilli, deseeded and finely chopped • A sprig or two of coriander, finely chopped • Juice of half a lime • salt and pepper to taste

For the Spicy Stir Fry • 1 red pepper, deseeded and sliced • 1 red onion, halved and thinly sliced • 250g carrots, cut into matchsticks • ½ a savoy cabbage, shredded • 200g mushrooms, sliced • 2 cloves garlic, peeled and finely chopped • 1 inch piece of ginger root, peeled and finely chopped • ½ a mild red chilli, deseeded and finely chopped splash of soy sauce

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For the Chilli Beans • 3 tins red kidney beans in chilli sauce • 1 red onion, finely chopped • 1 tin chopped plum tomatoes • splash of olive oil To Serve • Grated cheddar • Shredded lettuce • Guacamole (of course you can make your own but on this occasion I bought a tub, it’s not as good as homemade but it’s not bad!)

• Tortilla Chips

To Assemble Preheat the oven to 200°C. Make the Chilli by frying the onion in oil until soft, adding the tinned beans and tinned tomatoes and simmering for 20 minutes until thick and gloopy Make the Stir Fry by frying the veg in the olive oil for 5 minutes until bite tender, add the chilli , garlic, ginger and soy sauce and fry for a further minute . I fry the mushrooms separately because they are the only things Bonus Boy actively dislikes, serve his then mix the mushrooms in for the rest of us.

Make the Salsa by combining all the ingredients in a bowl Cook the Tortilla according to packet instructions Cook the Tortilla Chips by opening the packet, pouring the chips into an oven proof dish , sprinkling with a little cheddar, mixing it around a bit, sprinkling with a bit more and popping in the oven for 5 minutes et voila ‘Crisps for dinner Mummy?!’

Put everything into separate bowls so everyone can serve themselves to the bits they like and enjoy! I drizzle a bit of chilli oil over everything once I’ve served BB and my girl to spice it up a bit for the rest of us and I use whatever is in the fridge at the time for the stir fry. We had to teach them all how to fill a tortilla and roll it so nothing falls out (‘Fold up the bottom, fold in the sides, eat from the top not the bottom’) but now they are all experts! It ’s fab for kids to have a hand in how they eat, choosing their fillings and eating with their fingers, this is real family friendly food!

Most Exotic Spa Treatments

Whether you like your body scrubbed with powdered black pearls, rubbed with hot jade stones, or wrapped in coca leaves, there’s a spa out there for you

Gold Body Mask, Oman

The Claim: Many ancient cultures believed that gold, along with symbolizing power and wealth, imparted immortality (hence all that burying of bling in Egyptian tombs). These days, chrysotherapy—the treatment of maladies like rheumatoid arthritis, bad circulation, depression, and hypertension with gold—has become relatively well known, and beauty experts say powder-fine gold used in spa treatments can help absorb pollutants, regulate the skin’s ionic balance, and impart a fresh glow.

Where to Try It: In the Arabian Gold Ritual at the Six Senses Hideaway Zighy Bay in Oman, guests are exfoliated with a basil and mint scrub, then painted with a purifying gold-and-clay body mask. Next comes an invigorating massage of the scalp, face, and body—the latter with a gold-infused oil.

Queen Conch-Shell Scrub, Turks and Caicos

The Claim: Found in the shallows of the Caribbean and southern Atlantic seas, queen conchs are mollusks whose large shells are lined with pink-hued mother-of-pearl, or nacre. Caribbean natives have long considered this shell lining to be health-friendly, likely because it’s rich in proteins and anti-aging keratins. Today’s aestheticians have also found that the relatively soft conch shells, when ground, make an ideal low-impact exfoliant.

Where to Try It: For the 30-minute Mother of Pearl Body Treatment at The Regent Palms in Turks and Caicos, handcrushed queen conch shell (one of the island’s biggest exports) is mixed with aromatherapeutic oil to create a gentle scrub. The soft, powdery shell bits help to slough off dead skin cells and polish and revitalize the skin underneath.

Jade Hot Stone Massage, Beijing

The Claim: Long considered a symbol of beauty, power, and good health in Asian countries (where it’s largely harvested), jade is often worn against the skin for the purposes of strengthening the kidneys, liver, and heart. Cosmetic manufacturers who infuse their products with the green stones also insist the ingredient helps to even skin tone, reduce inflammation, and add moisture, likely due to its high content of silica, which helps produce collagen.

Where to Try It: The Jade Hot Stone Massage at The Peninsula, Beijing, begins with a cleansing facial, “polarity balancing,” and an acupressure head massage, followed by a dousing of the body in warm scented oils. Next, hot jade stones are used during a deep massage, helping to loosen muscles and—ostensibly— impart mental clarity and spiritual harmony.

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Coca Leaf Body Mask, Peru

The Claim: Native to northwestern South America, the coca leaf—which contains the alkaloids used to make cocaine, but is not, in itself, addictive—is an integral part of traditional Andean medicine and has long been chewed, brewed, and applied topically to treat everything from headaches and depression to muscle pain and high blood pressure. Besides having a high concentration of calcium, the leaf also contains skin-friendly alkaloids like papaine and benzoine.

Where to Try It: Designed to detoxify and improve blood circulation, the three-hour Inkaterra Therapy service at the Inkaterra Machu Picchu’s UNU Spa starts with a stint in an Andean sauna (in a eucalyptus-wood hut), then moves on to a stimulating coca-oil body massage, a coca-leaf body mask, and hydration with a coca-leaf moisturizer.

Maple Sugar Body Scrub, Vermont

The Claim: About a decade ago, Canadian dermatologic chemist Ben Kaminsky was on a midwinter fishing trip when he began pondering the ability of maple trees to thrive in such cold temperatures. Many tests later, Kaminsky discovered what he calls the Bio-Maple compound in the tree’s sap—a combination of antioxidants, polyphenols, and minerals that makes maple extract a deeply soothing, hydrating, and reparative substance. Alpha hydroxy acids also help make it an effective, but gentle, exfoliant.

Where to Try It: Bio-Maple is now an integral part of the B. Kamins, Chemist product line (a particular favorite of people with sensitive or rosacea-prone skin), but the pure stuff is also used in spa services in maple-rich Vermont. Both the Topnotch Resort and Spa and the Stoweflake Mountain Resort & Spa offer maple sugar body scrubs that exfoliate and moisturize using sap from local trees.

Tepezcohuite Body Drench, Mexico City

The Claim: Known for centuries as the “skin tree” all over Mexico and in parts of Brazil, Tepezcohuite (pronounced “Te-pez-co-whee-tay”) was traditionally used by the Mayans to stop bleeding, prevent infection, and treat lesions. More recent lab studies have shown that the tree’s bark has antimicrobial, antibacterial, and antifungal properties, while its extracts contain anti-aging flavonoids, skinsmoothing tannins, and nutrients like zinc, copper, and magnesium.

Where to Try It: Opening in March 2009, the Aurora Spa at Mexico City’s Las Alcobas hotel will feature influences from the Mayan, Aztec, Toltec, Nahuatl, and contemporary Mexican healing cultures. The one-hour Tepezcohuite Body Drench is a cooling, hydrating, and therapeutic body salve combining the restorative bark with aloe and mint—perfect for parched or sunburnt skin.

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Black Pearl Body Buff, Tahiti

The Claim: Found only in French Polynesia, rare black pearls are naturally more prized than their paler counterparts. But though they’ve got superior cachet (and dazzling shades that include deep purple and green), black pearls’ beauty benefits are the same as those touted in China for more than 3,000 years. Crushed, pearls reportedly have anti-aging and skin-lightening properties and also act as a mild sunscreen; in skin products, they’re said to improve circulation and elasticity and encourage cell turnover to leave complexions smooth and even.

Where to Try It: During the Monoi Poe treatment at the Manihi Pearl Beach Resort in Tahiti, you’ll get buffed with a combination of real Tahitian black pearls—harvested at one of Manihi’s 60 pearl farms—and indigenous monoi, a hydrating nut oil used by all local women. Skin is left smooth and glowing.

Argan Oil Massage, Morocco

The Claim: Native to southwestern Morocco, the spindly Argan tree produces a small, pitted fruit that’s something like an olive. For centuries, native Berber women have ground up the pits and seeds of these fruits and pressed them to produce an oil for use in cooking and body treatments. Thanks to a high content of vitamin E, carotenes, and fatty acids, the oil is an excellent hydrator—it leaves skin nourished but not greasy—and also helps minimize wrinkles, restores elasticity, and stimulates cell oxygenation.

Where to Try It: At the Amanjena Resort in Marrakesh, the traditional communal hammam experience has been refined into the pampering Moroccan Bloom spa treatment. Guests enjoy a steam, a wash with locally made black soap, a thorough body scrub, and arhassoul clay body mask, topped off by a dousing with refreshing eucalyptus-infused water. Once skin is squeaky clean and polished, a massage with Argan oil helps seal in moisture.

Health Tips

Brushing and Flossing Linked to Decreased Risk of HPV

It’s easy to forget to brush and floss before bed, but here’s new incentive to make sure you do: Poor oral health can increase your risk of getting oral human papillomavirus (HPV), according to a new study published in the journalCancer Prevention Research.

For the study, researchers took data from the 2009-2010 National Health and Nutrition Examination Survey and analyzed the oral health of 3,439 people. Participants with poor oral health—which included factors such as presence of gum disease, missing teeth, and poor self-ratings of oral hygiene—had a 56 percent higher risk of developing an oral HPV infection than those with good oral health.

Why? The study didn’t find that poor oral health actually causes oral HPV—the two are just associated. However, researchers say the correlation makes sense: “Poor oral health can create inflamed gums or ulcers, which can provide openings for the HPV virus to enter the body,” says study author Christine Markham, Ph.D., associate professor of health promotion and behavioral sciences at the University of Texas Health Science Center at Houston.

Here’s the good news: Experts say practicing good oral hygiene—and possibly lowering your risk of getting an oral HPV infection in the process—is easy. The biggest thing is to brush your teeth for two minutes twice a day with a soft-bristle brush, which will be gentler on your gums, says Jonathan Levine, D.M.D., an American Academy of Prosthodontics-certified oral care expert. Your other daily dental habits should include flossing around and between each individual tooth and using an alcohol-free mouthwash—other kinds can dry out your mouth (not good since saliva helps fight bacteria).

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g in is rc e x e re fo e b p u rm How to wa Warm up and stretch properly before exercising to prevent injury and make your workouts more effective.

This warm-up and stretching routine should take at least six minutes.

Warm up for longer if you feel the need.

Heel digs – aim for 60 heel digs in 60 seconds For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Shoulder rolls – 2 sets of 10 repetitions For shoulder rolls, keep marching on the spot. Roll your shoulders forwards five times and backwards five times.

Let your arms hang loose by your sides.

Knee bends – 10 repetitions To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees.

Come up and repeat.

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Cancer-Proof Your Body Recent research reveals 8 stealth strategies to keep the killer at bay. It's time to raise your carcinogen shields—and your overall health—using these smart anti-C moves

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T

he average mouse doesn't care much about skin cancer. Outside of Disney cartoons, you won't see one slathering on sunscreen before heading out to dodge cats and search for cheese. But Gary Stoner, Ph.D., a professor emeritus of hematology and oncology at the Ohio State University medical center, does care about cancer. That's why he spends his days in a lab, feeding rodents polyphenols from seaweed and learning how to shrink skin cancer–like tumors. He's a mouse's best friend. Maybe yours, too.

Stoner is just one of many researchers working to bring new weapons to the cancer battle. Some study humans to take a fresh look at existing theories. Others, like Stoner, are testing tactics so bold that, so far, their only subjects have tails and whiskers.

But all these approaches (seaweed included) have one very positive thing in common: They're just plain good for you and bad for cancer cells. Here are eight strategies that just may turn the Big C into the Big See-Ya-Later. (Or, better yet, See-Ya-Never.)

Drink Pomegranate Juice Some say this luscious, lusty red fruit is Eve's original apple, but what the pomegranate truly banishes is cancer risk. The fruit's deep red juice contains polyphenols, isoflavones, and ellagic acid,

elements researchers believe make up a potent anticancer combo. It's been shown to delay the growth of prostate cancer in mice, and it stabilizes PSA levels in men who've been treated for prostate cancer.

And now University of Wisconsin at Madison researchers have learned that pomegranate may also inhibit lungcancer growth. If you currently smoke, have smoked in the past, or hang around in smoky places (Cleveland, for instance), the juice of the fruit could bolster your defenses.

to develop premalignant oral lesions than men with the lowest intake were.

Use it: The mice in the Wisconsin study received the human equivalent of 16 ounces of juice per day, so quaff accordingly.

Relax a Little Anxiety won't only make you soil your shorts. Purdue University researchers tracked 1,600 men over 12 years and found that half of those with increasing levels of worry died during the study period. Talk about flunking the exam.

Only 20 percent of the optimists died before the 12-year study was completed.

More anxiety-producing news: Thirtyfour percent of the neurotic men died of some type of cancer. How neurotic are we talking? "Think of the biggest worrier you know—someone who stresses out over everything," says psychologist Daniel Mroczek, Ph.D., who conducted the study. "That man is probably above the 95th percentile in neuroticism. Then think of the most cool, calm, collected man you know. He's probably below the fifth percentile."

Eat Blueberries Got pterostilbene? Rutgers University researchers say this compound—found in blueberries—has colon cancer-fighting properties. When rats with colon cancer were fed a diet supplemented with pterostilbene, they had 57 percent fewer precancerous lesions after 8 weeks than rats not given the compound did. Eat blueberries and you'll also benefit from a big dose of vitamin C (14 milligrams per cup). In a study of 42,340 men, New England Research Institute scientists discovered that men with the highest dietary vitamin C intake (as opposed to supplements) were 50 percent less likely

Use it: "About two servings daily is the human equivalent of what we fed the rats," says Bandaru Reddy, M.D., Ph.D., a chemical-biology professor at Rutgers.

Load up at breakfast: A cup and a half of blueberries over cereal, plus 8 ounces of juice and half a grapefruit (for extra vitamin C), will do the trick. If that's too much to stomach at dawn, spread it out over the course of the day.

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Use it: To develop that critical, casual Jeff Spicoli vibe, learn to slow down your fast times: "The more time you spend in the present moment, the more relaxed you'll be, because most mental anguish occurs over stuff that's already happened or that may or may not happen in the future," says Claire Wheeler, M.D., Ph.D., the author of 10 Simple Solutions to Stress. "For the most part, right now is pretty damn good. If you practice being present while shaving, for example, eventually you'll also be more present when eating, making love, and working."

Pop Selenium Selenium has long been thought of as a cancer fighter, but you can have too much of a good thing, says David J. Waters, Ph.D., D.V.M., director of the Gerald P. Murphy Cancer Foundation, in West Lafayette, Indiana. A study of almost 1,000 men, published in the Journal of the National Cancer Institute, found that when those with the lowest initial levels of selenium in their bodies received a daily supplement over a 4 1/2- year period, they cut their prostate-cancer risk by an impressive 92 percent. But men who started out with high selenium were rewarded with an 88 percent increase in total cancer risk when they took the supplements.

Moral: It pays to get your selenium level right.

Use it: Selenium in the body is measured through toenail clippings. Send yours to the Murphy Foundation, and for less than $100 (price varies by state), they'll ship them to a lab and then inform you of your level 2 weeks later. If yours is out of range, the foundation will explain how to adjust your intake of Brazil nuts, tuna, meats, grains, and selenium supplements.

Did you know?

Does Your Cereal Pass the Fiber Test?

Use this trick to choose a healthier bowl You may have noticed: A new stamp lists grams of “whole grains” on product labels. But don’t be fooled: “Just because the packaging says ‘whole grain’ doesn’t necessarily mean a product is high in fiber,” says Alan Aragon, M.S., a Men’s Health nutrition advisor.

That’s because the criteria for the “100% Whole Grain” and “Whole Grain” stamps are based solely on grams of whole grains, without regard for fiber content. So you can have a “whole grain” cereal like Cinnamon Toast Crunch that contains just 2 grams of fiber per serving.

What’s more, foods touting the whole grains stamp have more sugar and calories on average than those without it, according to Harvard University research.

The better bet is to look for a 10-to-1 ratio of carbohydrates to fiber. Foods with this ratio or lower had more fiber and less sugar than foods with a higher ratio. See how your favorite cereals stack up.

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You ‘n your Biological Clock

O

Stay Close with HEALTH !!

ur body has a biological clock, there are different jobs will perform at different time.

Therefore, we should follow and fit ourselves with the biological clock in order to maintain a good and healthy body!!

Time period

Jobs carry out in our body

12:00 am ~ 1:00 am

Dreaminess and sensitive. Normally patient will awake in this period due to the pain.

1:00 am ~ 2:00 am

Liver is getting rid of the poisons in body. Therefore, people should be in sleep during this period, in order the metabolism can be in the progress.

3:00 am ~ 4:00 am

For those patient who sick severely will feel suffer in this period, and the death rate in this period is normally high. Kindly advice people that DO NOT burn midnight oil over this period of time.

9:00 am ~ 11:00 am

In this period of time, people have a good memory and concentration. It is good for working and learns of something.

12:00 noon ~ 1:00 pm

Sit quietly or close your eyes to rest for a moment before lunch is recommended. However, DO NOT takes alcohol in noon, it’s easily drunk and it’s hurt our liver as well.

2:00 pm ~ 3:00 pm

Analytical power and creativity is good during this time.

4:00 pm ~ 5:00 pm

Hypomania (due to consume too much energy), advice to take some fruits to fill up your stomach.

(In order to avoid getting fat due to hungry and gluttonous).

5:00 pm ~ 6:00 pm

Glucose is increasing in this period. Besides that, the sense of smell and gustation is sensitive too.

Prepare your dinner to chase away your sleepiness.

7:00 pm ~ 8:00 pm

Suggest that to take a walk or bathe after half hour of your dinner. Relax and relieve the tiredness of the whole day.

8:00 pm ~ 10:00 pm

This is the golden period in the night time. Recommend that do some revision or discussion and so on in this period of time.

11:00 pm ~ 12:00 am

Busy for the day, it is a time a time to relax and go to take a nice rest. Do not let your body too tire, in order to avoid the work in which we lose more than we gain.

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References

AdStreet (2010). Stay Close with HEALTH !!. Retrieved September 2, 2013, from http://adstreetmelaka.blogspot.com/ Ballantyne, C (n.d.). Advanced Nutrition Interview with Dr. Chris Mohr. Retrieved

September 1, 2013, from http://www.ttmembers.com/public/299.cfm Chrysanthemum tea introduction, benefits, nutritional value, how to brew chrysanthemum

tea,. (n.d.). Organic Tea Manufacturer, Chinese Tea Wholesaler & Supplier-Vicony

Teas Company. Retrieved August 30, 2013, from http://www.viconyteas.com/direc tory/tea-encyclopedia/chrysanthemum-tea.html Cook This: Zucchini Carbonara - Cook This! Not That - Men's Health. (n.d.).

Retrieved September 2, 2013, from http://cookthis.menshealth.com/recipes/ cook-zucchini-carbonara How to warm up before exercising. (n.d.). Retrieved September 11, 2013, from http://www.nhs.uk/Livewell/fitness/Pages/how-to-warm-up.aspx Lapelosa, K. (2013). 7 ‘ethnic foods that aren’t ethnic at. Retrieved August 30, 2013,

from http://matadornetwork.com/life/7-ethnic-foods-that-arent-ethnic-at-all Mazzucchi, S. (n.d.). Prevent Any Type of Cancer. Retrieved September 2, 2013,

from http://www.menshealth.com/health/cancer-proof-your-body Most Exotic Spa Treatments. (n.d.). Retrieved September 2, 2013, from http://www.travelandleisure.com/slideshows/most-exotic-spa-treatments Narins,E. (2013). The Best Breakfast to Eat for Weight Loss. Retrieved September 1, 2013, from http://blog.womenshealthmag.com/scoop/the-best-breakfast-for- weight-loss Nualkhair, C. (2011). 3 of Bangkok’s best street food stalls. Retrieved September 11, 2013,

from http://travel.cnn.com/bangkok/eat/10-incredible-bangkok-street food-stalls-280519 Ormsbee, M. (2013). 4 Reasons to Have Your Late Night Snack. Retrieved September 12,

2013, from http://www.menshealth.com/nutrition/late-night-snack Stewart, J. (2013). Cereals with Fiber. Retrieved September 1, 2013, from http://www.menshealth.com/nutrition/cereal-fiber Vegetarian Fajitas – Cheatin’ Chilli for Meat Free Monday! . (2013). Retrieved September 7,

2013, from http://thinlyspread.co.uk/2013/06/03/vegetarian-fajitas-cheatin-chilli Vegetarian Festival In Thailand. (n.d.). Retrieved September 7, 2013, from http://www.thailandbreeze.com/vegetarian-festival-in-thailand.html Vegetarian Food in Phuket - Phuket Vegetarian Festival. (n.d.). Retrieved September 7, 2013,

from http://www.phuket.com/magazine/vegetarian-food.htm Thapoung, K. (2013). Brushing and Flossing Linked to Decreased Risk of HPV Retrieved

September 1, 2013, from http://blog.womenshealthmag.com/scoop/brushing-and- flossing-linked-to-decreased-risk-of-hpv