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Long Term Key to loosing weight...

Making small, specific goals is key to losing weight long-term — but how can you get motivated now?

1. Build a better breakfast.

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, beans). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.

2. Prioritize real, whole foods.

Make sure that everything you're eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh. That means eat a lot of fruit and vegetables, whole grains, low-fat dairy and lean protein.

3. Know your limits with salt.

When it comes by buying snacks, a "low sodium" product has to be 140mg or less per serving — so if you're REALLY in a bind, you can follow that guideline for what to put in your cart.

4. Go for that cup of coffee.

Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg of coffee.

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion of root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

5. Skip sugary beverages.

Plain and simple: We just don't feel full by liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink, for instance, won't make you feel full the way eating a bowl of veggie- and protein-packed stir-fry will. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you'll have taken in at least 800 extra calories by night-time — and you'll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.) Some other ways to skip sugar?

Eat Less...gain good health...

Setting a goal such as losing weight and implementing steps to reach it like portion control are two very different things. When it comes to eating healthier or eating less for that matter it isn't always as simple as "just eating less." Why? Because what and how much we eat is influenced by so many factors like the environment in which we're eating (relaxed at home or at a party), how much food is served (a portion-controlled meal at home or a super-sized restaurant meal), and how hungry we are (just a little or famished) mindfulness, speed, emotional state. The list could go on and on.

1. Enjoy every bite. 
There is truth in the benefit of slowing down and appreciating the world around you, food included. Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake. Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it. Eating at a relaxed pace also means you'll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset. This may take some practice. The hustle and bustle of daily life often catches up with us and sometimes it takes a conscious effort to take it easy and give your brain a chance to enjoy the food and tell you when you’re full.

2. Use smaller plates, cups and bowls. 
Your mother was right about some things: Your eyes really can be bigger than your stomach. Research has shown that when people use large bowls, plates and serving utensils, they serve themselves more and consume more food. In a 2006 study published in the American Journal of Preventive Medicine, 85 nutrition professionals were asked to serve themselves a bowl of ice cream. Researchers provided a variety of bowl and spoon sizes. Subjects with larger bowls served themselves 31% more ice cream; when they used a large spoon, they dished 14.5% more into their bowls. Although the super-sized plates may look slick, put those away for special occasions. When you see a large canvas, you want to fill it! 

3. Pre-portion your foods. 
How often do you eat straight from the bag of crackers or chips? How is it possible to track your food or know how much you eat without measuring it? That's just one reason you should never eat directly from a box or bag that contains multiple servings of a food. Grab your measuring cups and a small bowl (see #2 above) to keep your calories in check. Why? Because it's easy to overeat when you're reaching into a bottomless bag of food.

4. Know your pitfalls. 
We all have food weaknesses. That food that you can't resist. The food you can't stop eating once you started. The food you have trouble saying no to, even if you're not hungry. The food you think about even when it's not in the vicinity. Maybe you'll never shake the grip this food has you on, but the first step is recognizing it. Take a minute to think about your food weaknesses. Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day's intake planning to enjoy a bit of this favourite food. 

5. Keep a food journal. 
Keeping a food diary is the best weight-loss tool. Writing down what you eat will encourage you to think about your food choices all day, and consider what you've already eaten and what you plan to eat later. This means you'll make conscious choices more often and usually curb your calorie intake as a result. Whether you jot foods down on a sticky note, keep a small paper pad in your purse or use.

9. Eat breakfast. 
People say breakfast is the most important meal of the day for good reason. Studies show that people who eat breakfast have a low body mass index and consume fewer total calories each day than people who skip breakfast altogether. A professor at the University of Texas found that eating earlier in the day leads to lower total intake throughout the day. A common explanation is that eating breakfast allows a person to feel less hungry throughout the day. Another is that those who skip breakfast allow for "extra calories" later in the day because they skipped a meal, but in reality end up overshooting their energy goal. Whatever the reason, eating breakfast IS part of a healthy lifestyle and an important factor in healthy weight maintenance. 

With these tools as your defines, you’ll be on your way to a healthy weight in no time! Jot them down in your journal or keep them on a small sticky note to refer to when you’re out. With a little practice, you’ll finally be able to control your calorie intake without feeling deprived—or hungry!

Linut...

Linut merupakan sejenis hidangan yang berasal dari bahagian pokok dan batang rumbia atau sagu. Ianya merupakan sejenis makanan yang sangat popular di negeri Sarawak, negeri Brunei dan serta wilayah Persekutuan Labuan dan juga di Sabah. Linut kebiasaannya dimakan dengan menggunakan sejenis garpu buluh yang selalunya orang panggil candas dengan cara menggolekkan kanji sekitar mata garfu dan kemudian mencelupkannya ke dalam lauk ataupun sambal yang telah dibuat.

RESEPI LINUT @ AMBUYAT
Sumber : www.nutriweb.org

Bahan A

1 kg (6 cawan) sagu rumbia
Air panas yang baru dimasak
1 liter (4 cawan) air

Bahan B

600 g ikan putih/tongkol/tenggiri/kurau/senangin
40 g (5 ulas) bawang merah
10 g (2 ulas) bawang putih
10 g (2 sm) kunyit hidup ditumbuk kasar
10 g (2 sm) halia
3 g (5 biji) cili padi
30 g (2 batang) serai, diketuk
5 g (5 keping) asam keping
9 g (1 sudu teh) garam
625 ml (2 cawan) air

Bahan C

500 g (60 pokok) pucuk paku, dibersihkan dan dipetik
3 g (1/2 sudu teh) garam
10 g (1 sudu makan) minyak sayuran
20 g (3 ulas) bawang merah
10 g (2 ulas) bawang putih ditumbuk
10 g (1 sudu makan) belacan
125 ml (1/2 cawan) air
1 biji cili merah (dihiris) untuk hiasan

Cara memasak
Bahan A
Sagu dicampur dengan 4 cawan air dan mendapkan selama 10 minit.
Tuang air dan masukkan sagu ke dalam bekas yang tahan air panas.
Bancuh sagu dengan air panas yang baru mendidih. Kacau hingga sebati dan masak sehingga sagu
kelihatan jernih dan likat (seperti gam. Ini menandakan sagu itu telah masak).

Bahan B
Ikan dibersih dan dipotong 5 keping.
Masak di dalam periuk bersama-sama dengan bahan-bahan lain. Rebus sehingga masak.

Bahan C
Panaskan minyak di kuali dan tumis semua bahan yang ditumis sehingga naik bau.
Masukkan sayur pucuk paku dan garam. Tambah 1/2 cawan air. Masak hingga empuk. Hiaskan dengan cili merah.

Selamat mencuba!

Be confident!...

In order to become more confident, you need to train yourself to think differently, act differently, and speak differently. It might look simple on paper, but changing your perspective and behaviour can be very challenging. If you feel like your lack of confidence is holding you back in your career and life, it’s time to start training. But what does it take to train you to become more confident?

Embrace your whole self (including the things that embarrass you).

We all make mistakes, have regrets, and things we wish we could change. If you’re constantly trying to hide those things, it’s going to fuel your insecurities. You’ve got so much to offer this world. If you’re focusing all of your energy on hiding what you don’t love about yourself, you’re going to minimize the good stuff. Take a step back and evaluate who you are and what you think is holding you back. Then, start training yourself to embrace those things wholeheartedly. Be authentic. Be you.

Make yourself uncomfortable on a regular basis.

“Do one thing you fear every day,” It’s important to continuously challenge yourself to be uncomfortable. It allows you to grow, thrive, and push your limits. And with that, you gain more courage, confidence, and moxie. Who doesn’t want that?

 “A great way to train you to be confident is to progressively step out of your professional development comfort zone continually”. These efforts will reward you with sharpened knowledge, skills, and abilities that will help you excel in the workplace. A long with a diversified perspective of task execution.”

When you’re not forced to step outside of your comfort zone, you don’t build resilience. And when you don’t build resilience, you’ll have a hard time fending off confidence-crushing thoughts that bring you down.

If insecurity and vulnerability is crippling you, consider being open about your situation. It will ease your nervous and allow you to become more confident in yourself. While confidence comes naturally to some people, it can take a lot of practice for others. If one of your goals this year is to train yourself to become more confident, try incorporating these habits into your daily life. Little by little, you’ll find yourself becoming more assertive and less doubtful.

Deserve the good personality...

The personality is the typical pattern of thinking, feeling, and behaviours that make a person unique. When we say that someone has a "good personality" we mean that they are likeable, interesting and pleasant to be with. Everyone wants to be attractive to others. To that end, having a good personality is vital. In fact, the success and happiness will be a result of how well you interact with others. While we can only enhance our looks to a certain extent, we have the ability to improve the personality as much as we want. We can develop or integrate into our personalities any trait we deem fitting and agreeable.

Firstly, be a better listener. Jacqueline Kennedy Onassis was considered one of the most charming women in the world because she cultivated the skill of being an exceptional listener. She was known for the way she would look a person in the eyes, hang on their every word, and make them feel important. There is nothing more appealing than having someone listen to you intently making you feel like you're the only person in the world.

Next, be a good conversationalist. This relates to how much you read and know. Once you have much to contribute, learn how to talk about it with others. No one can read about or know everything, so it's refreshing to learn from others those things we don't have the time to about read ourselves. If you happen to be shy, join a group like Toastmasters that encourages you to talk about what you know.

Besides that, have an opinion. There is nothing more tiresome than trying to talk to someone who has no opinion on anything. A conversation has nowhere to go if you have nothing to expound on. If, however, you have an uncommon point of view or differing opinion, you are more interesting and stimulating to be with socially (unless you're a know-it-all, of course). A unique outlook expands everyone's looking.

Meet New People. Make the effort to meet new people especially those unlike you. It not only exposes you to different cultures and alternative ways of doing things, it broadens your horizons. 

Be yourself. The next most tiresome thing after having no opinions is trying to be something you're not. Moulding yourself in order to fit in, or be accepted, usually backfires. Since each of us is unique, expressing that uniqueness is what makes us interesting. Attempting to be a carbon copy of someone else not only falls flat, but reveals a lack of authenticity.

Have a positive outlook and attitude. Who wants to be around people, who are negative, complaining a lot, or have nothing good to say? In fact, most of us run when we see them coming. Instead, be the kind of upbeat person who lights up a room with your energy when you enter it. Do it by looking for the best in people and things. Smile warmly, spread good cheer, and enliven others with your presence.

Be fun and see the humorous side of life. Everyone enjoys the company of someone who makes them laugh, or smile, so look for the happiness, quirky side in a situation - there always is one. Comic relief is a much welcome and needed diversion at times. When you can add fun and enjoy to an otherwise dull or gloomy setting, others will naturally be attracted to you, not to mention grateful.

Be supportive of others. Being supportive is probably the most endearing quality you can integrate into your personality. Just as you yourself welcome it, be the support for others when they need it. We all love a cheerleader in our corner; someone who is encouraging believes in us and helps pick us up when we're down.

Have Integrity and treat people with respect. Being honest and true to your word will bring you the admiration, respect and gratitude of others. Nothing improves a person's personality more than respect - respect for others, as well as respect for you.

We humans have the power and ability to shape our personalities however we wish. When we develop ourselves to be more than what we expected to, we contribute to our own, as well as the happiness will be automatically we can deserve it. 

Manfaat Green Tea kepada tubuh badan kita...

Teh hijau adalah satu minuman yang sangat memberi khasiat kepada kesihatan seseorang individu. Jika sebut Green tea kita akan fikir dari Jepun. Ini kerana, orang Jepun minum teh hijau dan mengamalkan minuman ini seperti air kosong yang masyarakat Malaysia selalu amalkan. Teh ini sememangnya mempunyai banyak khasiat. Seperti yang kita boleh lihat, tahap kesihatan masyarakat Jepun sangat baik. walaupun sudah berusia tetapi masih bertenaga dan sihat. Segelintir individu juga tidak suka untuk meminum air ini disebabkan baunya yang wangi dan tiada rasa apa-apa. Tetapi, disebalik air Teh hijau ini mempunyai banyak khasiat yang tersendiri.

Teh hijau berasal dari daun tanaman Camellia sinensis yang hanya dikukus, sehingga mencegah hilangnya kandungan katekin. Sedangkan teh hitam atau teh oolong dibuat dari daun yang difermentasi, sehingga menyebabkan hilangnya senyawa anti oksidan. Ia telah lama dikenali sebagai pengganti minuman seperti kopi, yang lebih sihat kerana rendah kandungan kafein berbanding kopi. Ia juga sangat popular di seluruh dunia sebagai makanan, minuman, suplimen makanan kesihatan serta kosmetik sekarang banyak di buat dari ekstrak teh hijau. Beberapa penelitian ilmiah di seluruh dunia menemukan bahwa yang minum teh ini secara teratur lebih rendah memiliki risiko menderita sakit jantung dan bahkan kanker. Dibandingkan dengan teh biasa, teh ini memiliki lebih rendah kafein. 

1. Pertama, membantu untUk membina sel sihat. Teh hijau mengandungi cathechin. Catechins adalah antioksidan yang melawan dan menghalang kerosakan sel. Pemprosesan dan penyediaan minuman teh ini adalah sangat ringkas. Jadi, ianya kaya dengan catechins. Sel individu yang mengamalkan teh hijau ini akan lebih sihat berbanding orang yang mengamalkan kopi dan nescaffe.

2. Seterusnya, jantung pengamal teh hijau akan jauh lebih sihat. Ini kerana,  teh hijau terbukti dapat meningkatkan aliran darah dan merendahkan kolestrol. Laporan pada tahun 2013 terhadap pelbagai kajian menunjukkan teh ini membantu menghalang pelbagai masalah berkaitan jantung daripada tekanan darah tinggi hinggalah masalah jantung tersumbat. Bauanya yang sangat wangi juga boleh mengurangkan masalah stress yang dihadapi oleh setiap individu.

3. Kesihatan Otak. Apa yang baik untuk jantung selalunya baik untuk otak, sebab otak juga memerlukan sistem peredaran darah yang sihat juga. Dalam satu kajian di Swiss, ujian MRI menunjukkan individu yang minum teh hijau mempunyai otak yang lebih cerdas dan aktif. Teh ini juga membantu menghalang terjadinya Alzheimer. Alzheimer merupakan satu jenis penyakit yang menggangu sistem ingatan manusia. Oleh itu, individu yang mengamalkan air teh hijau akan dapat mengurangkan masalah lupa yang mereka hadapi.

4. Bukan itu sahaja, teh hijau juga boleh membantu menghidarkan diri daripada penyakit diabetes. Ia juga dapat membantu menstabilkan tekanan darah pada penghidap penyakit kencing manis disebabkan oleh catechins yang berfungsi untuk merendahkan kolestrol dan tekanan darah. Jika anda ingin menghindari daripada kencing manis, anda boleh minum teh ini dan mengamalkan ia selalu.

5. Sebenarnya juga, the hijau ini membantu untuk pengurangan berat badan Teh ini membantu meningkatkan dan mengubah metabolisme, jadi tubuh dapat membakar kalori daripada lemak.Kajian menunjukkan teh hijau membantu mengekalkan berat badan ideal. Menggantikan minuman manis dengan teh hijau adalah lebih menyihatkan.

6. Mengurangkan Stress atau Tekanan. Minum teh membantu kita lebih relax. Sejenis asid amino iaitu theanine dalam teh ini membantu memberikan kesan tenang. (Kalau anda rasa stress atau tertekan minumlah air teh tapi jangan pula minum terlalu banyak).

Sebenarnya, banyak lagi kelebihan teh hijau ni terhadap kesihatan, Oleh itu, untuk mendapatkan kesihatan yang baik. Bolehlah mengamalkan teh hijau ini demi menjaga tahap kesihatan kita.