Tuesday, 12 November 2013

Diet Myth

"Dairy products are fattening and unhealthy"

Diet Facts

Dairy products like milk, cheese and yoghurt are actually packed with essential nutrients that help to keep us healthy. As well as being good sources of protein, zinc and some B vitamins, dairy products are packed with calcium, a mineral that helps to build strong, healthy bones (the stronger bones are, the less likely you’ll be to suffer from the bone-thinning disease, osteoporosis, in later life) but according to recent research, may also help us lose weight.

Dairy products don’t have to be label as‘fattening’ either – there are loads of low-fat products available such as skimmed or semi-skimmed milk, low-fat yoghurts and reduced-fat cheeses.

Switching to low-fat dairy products doesn’t mean you’ll get less calcium either. In fact, skimmed and semi-skimmed milks actually contain slightly more calcium than full-fat milk.

But best of all, research shows that low-fat dairy products can help us to lose weight thanks to the calcium they contain.

Milk is finally starting to recover from the bad press it’s had

(because of important nutrients information are being overlooked)


Sadly, many slimmers avoid milk and dairy products because they think they’re ‘fattening’. In fact, a pint of skimmed milk (1% fat) contains just 90 calories and trace (<1g) fat, while a pint of low fat milk (2% fat) contains 125 calories and 5g fat – that’s less than most small chocolate bars (SNICKERS, calories = 247kcal, and fat = 12.2g)!

But by ditching dairy, slimmers are not only missing out on bone-building calcium. They’re also missing out on a potentially important fat fighter!
(Researchers at Purdue University in Indiana found that young, normal weight women who had 1,000mg of calcium every day)

Other studies, leading calcium expert, Dr Michael Zemel and colleagues, analyzed the diets of 32 obese adults and discovered that those people eating three servings of low-fat dairy products a day lost more than 10% of their body weight. In contrast, those taking calcium supplements or those who had little calcium or dairy in their diet lost only 8% and 6% of their body weight, respectively.

Weight Loss Resources.co.uk

Friday, 8 November 2013


1000 Thanks to my roommate for contributing her ideas for this post.
may god bless your convocation day
big hugs from ME.

Wednesday, 6 November 2013

Breasts vs. Thighs: Which Is More Nutritious?

Breasts vs. Thighs: Which Is More
Tastier...But Is It Healthier???

Some of us may switch from white to dark meat because of their taste preferences.
Nutritional fact:
A three-ounce portion of chicken breast without the skin contains 142 calories, 3 grams of fat and .9 grams of saturated fat.
Meanwhile, a skinless chicken thigh of the same size contains 170 calories, 9 grams of fat, and 3 grams of saturated fat.
Based on calories we can conclude that chicken breast is much more healthier than chicken thigh.

facts provided for : cahaya hati
Academy of Nutrition and Dietetics

13 Health Tips for 2013


13 Health Tips for 2013


Healthy lifestyle tips in 2013
  • Eat Breakfast to start your morning.
  • Make Half Your Plate Fruits and Vegetables
        - Use half of your plate for vegetables, a quarter for grains and a quarter for lean meat OR protein To complete the meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert.
  • Watch Portion Sizes
         - Using smaller plates, bowls and glasses can help you keep portions under control.

  • Drink More Water
        - Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more
  • Be Active
        - Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.
  • Fix Healthy Snacks
         - Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks, including lean protein, healthy fats, fiber or carbohydrates. Try low-fat yogurt with fruit, whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or grapes.
  • Get Cooking
       - Cooking at home can be healthy, rewarding and cost-effective
  • Dine Out without Ditching Your Goals

  • Get to Know Food Labels
       - Here are some of the most common claims seen on food packages and what they mean:



Low calorie: 40 calories or less per serving

       Low cholesterol: 20 mg or less and 2 grams or less of saturated fat per serving
       Reduced: At least 25 percent less of the specified nutrient or calories than the usual product

       Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving   

       Calorie free: Less than five calories per serving
       Fat free/sugar free: Less than ½ gram of fat or sugar per serving
       Low sodium: 140 mg or less of sodium per serving
       High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving
       High fiber: Five or more grams of fiber per serving
  • Consult an Registered Dietitian
        - Whether you want to lose weight, lower your cholesterol or simply eat better,
         consult the experts

reference :
 Academy of Nutrition and Dietetics