Sunny Health

Singaporeans love cold weather. We know this when we walk into our shopping malls where our air conditioners are turned on at full blast as if we want to recreate an all year round winter season in them . However, there are still those who, unsatisfied with the rainy weather in Singapore choose to flock to colder regions and experience what a truly White Christmas feels like.

However, when it comes to truly cold, Christmas time weather, many of us fall prey to bone chilling cold. We’re talking about a freezing minus five degrees temperature here. It is the kind of weather that will send you running for shelter as soon as you see one. Just talking about it makes me want to put on an extra shawl. Brr..

Under these circumstances, it becomes even more important to have a stronger emphasis on a proper, healthy regime. As the weather becomes colder, viruses are in a better place to breed. A proper daily health regime is one that ensures a balanced, nutritious diet. It is also one where you maintain good hygiene practices such as washing your hands before you eat or whenever you finish you business in the toilet. Also one should remember to have lots of rest to prepare the body to fight off viruses.

Many online health websites suggest getting the flu shot. There are many opinions about the H1N1 jab, but I personally feel a flu jab is necessary, especially if you are one who foregoes a proper health regime. (Tips on staying healthy, having a proper health regime are scattered throughout this blog…)

There are also those that suggest taking multi vitamins. My mother, if she were to read this, would strongly disagree. In her opinion, proper nutrition should be taken from the source itself. Say you need a dosage of Vitamin C, she would suggest you drop that Vitamin C pill and eat some oranges instead. However, a traveler has to contemplate the availability of certain food sources overseas. They may not be as easily available, or in great abundance, as those in Singapore. In such a case, I think that vitamins are a great source. They are easily portable and have a small chance of being subjected to query at airports.

The air in colder climates can be pretty dry. What you need is a good bottle of moisturizer to prevent your skin from drying up tearing. Dry skin is especially apparent in older people, but any young person from these tropic parts are at risk of dry skin as well. Dry skin can become irritating and if inflamed will cause much discomfort and your White Christmas holiday will probably not be an enjoyable one.

(For tips on skin care do visit http://facegood.blogspot.com/, where author Lydia shares her tips on skin care.)

Personally I like a hot bowl of soup when I’m in a wintry place. Nothing warms your body and soul better than a good delicious bowl of soup. Well, nothing except maybe a hot cup of Milo. No, not hot chocolate, but Singapore’s favourite morning drink, Milo. The taste and warmth reminds me of home and really, when wrapped under those blankets in your miserably cold room, sneezing while watching the rerun of yet another CNN program, don’t you just miss Sunny Singapore?

LONDON : Men who bottle up frustrations about unfair treatment at work are twice as likely to have a heart attack, a study published in Britain on Tuesday suggests.

Those who express their feelings openly, for example by getting angry, have no increased risk of heart problems, said the study which warned of the dangers of "covert coping."

"Covert coping is strongly related to increased risk of hard-endpoint cardiovascular disease," said the study, published in the Journal of Epidemiology and Community Health.

The research, led by experts at the Stress Research Unit at Stockholm University, grouped men according to how they react to conflict, including by saying nothing, walking away, or taking their anger out at home later.

Men who sometimes or always walked away from conflict had three times the risk of a heart attack or dying from heart disease, while overall those who avoided conflict had twice as high a risk.

In contrast those who reacted to unfair treatment in an open way, such as talking directly to the person with whom they were in conflict or getting angry, had no increased risk of heart attack, it said.

"We all find different things stressful and symptoms of stress can vary," said Judy O'Sullivan, senior cardiac nurse for the British Heart Foundation, responding to the study.

"But the important thing is that we need to find ways of coping with it in our lives in a positive way, whether at work or home," she added.

The average age of the more than 2,700 participants was 41 at the start of the study. None had had a heart attack when screening started in 1992. But by 2003, 47 had suffered a heart attack or died from heart disease.

- AFP/il
http://www.channelnewsasia.com/stories/health/view/1020389/1/.html

I am speculating a link between depression and unhealthy eating in these cases. Picture this; unhappy man comes home to nagging wife, gets more stressed and starts drowning in alcohol and potato chips. There could be many other factors of course.

Culturally speaking, it seems hard for Asian men to show true emotions. The Chinese saying ‘Men bleeds but does not cry’ says this too well. Asian society has drawn out the roles for men and women. These are roles that, despite the huge wave of modernization, refuse to be washed away and stand stubbornly in many corners of many Asian societies.

Another factor of stress is the increasing amount of pressure put upon working adults in today’s offices. As time progresses, people’s lives become faster and there is an expectancy for people to work faster and create better results. There are more who become increasingly stressed, and a horrifying pattern of suicide cases start to add on.


Anger and sadness are strong emotions that can affect the mind and body. These emotions can not just lead to heart problems as presented in this article, but depression, which can lead to equally disastrous consequences.

It has also been shown in other research that laughter, and expressing your true emotions can give you a longer life. Also, being happier also means having a healthier quality of life.

Moral of the story: Emotional management is an important skill we all need to learn.

In time to come, we see ourselves learning to adapt better and as men evolve, perhaps they begin to see the significance of expressing oneself. Hopefully, in time to come, we will all learn to be more expressive in our emotions

Learning to laugh can help alot. Confront the problems that bother you and try and share it with a friend, remember not to keep these feelings to yourself. Laughing and enjoying humorous entertainment never seemed to hurt either.

Confronting your emotions does not mean having to shed your manly image, it could mean to just take things at a slower pace and not let yourself be burdened by your workload. You can choose to lead a stress free lifestyle.

It should be a God given right that humans are able to eat well, but eat cheap. Here’s how:

1. Cut out the junk
Stop buying snacks you know are going to make you put on those pounds. If you know they are artery clotting, why waste your money on them? Instead put your money to good use and buy useful ingredients

2. Cook in
By cooking at home, you can be sure of the nutrition that you put in your food. Rather than paying a stranger to cook you up a dish in an overpriced restaurant where you wont even know what goes into the food.

3. Write a grocery List
By writing a grocery list, you can plan out what you will be buying and stick to it. This will lessen the temptation to buy unwanted groceries.

4. Buy the important healthy foods first
If you buy the necessary ingredients, you will be less tempted to fill up an empty shopping trolley

5. Cook large portions ahead
This will allow you to not only save costs, but save time. By cooking ahead of time, you are planning of what to eat in the following days ahead. By planning ahead, you will be therefore planning your nutrition in advance, and you can cut costs and plan your daily nutrition with much more ease.

6. Try going meatless on certain days
Certain vegetables such as beans are a cheaper alternative to meat but do not discount you of your daily protein source.

7. Reuse and recycle
Just like new water, you can reuse your food, but not in a gross way. You can find recipes that can turn leftovers from previous nights into delicious meals. In American online websites, they suggest that people make burritos out of their meals. The thing is, American meals, unlike Asian ones contain meat for the most part of their meals. A typical Asian dish, however, would probably contain more carbohydrates such as rice. The best thing to do probably is to eat your dishes with different carbs such as noodles, if you had rice the night before. Or if you cooked too much rice, you could always use it for fried rice.

8. Make your own snacks
Fruits juices can not just be drank but poured into popsicle makers to make fruit popsicles – a cheap, healthy and delicious snack. You can also make your own yoghurt by buying a huge tub of yoghurt, you can add in your own fruits and create your own tasty desert sans extra calories.

9. Borrow/Search for healthy and cheap recipes
There are some very tasty and healthy recipes out there that won’t burn a hole in your pocket

Another reason to eat cheap ? Keeping in shape is also one of the best ways to stay away from an expensive visit to the doctor’s.

People all over the world are getting cold feel about the new vaccination for the H1N1 flu. Is it really safe?

Some reports say that complications have developed after some people took the jab. There is even one report that says a boy fell sick and had to be sent to the hospital after having taken the jab.

In the United States, most of the flu cases are H1N1 related. It has been reported that more than a 1000 Americans have died from H1N1. It is probably a good idea to have taken the jab if you intend to travel to the U.S

Three weeks ago, I took the jab myself. Sure enough, there were side effects. I felt light headed, I had some loss of appetite, my arm felt numb but it did not affect my daily routine. I was carrying out my day without much difficulty. The next day, the numbness in my arm was gone and what was left with was a yellow mark. However, it faded off within the next few days. In these three weeks, I have not experienced further side effects.

However, the debate continues as doctors discuss the necessity of the vaccine. Some doctors have decided to not get the vaccine themselves.
In the online portal ChineseMedicineTools.com, a forum is provided to doctors, the topic being ‘What to say to Patients about the Swine Flu vaccination’
A doctor named Ryan says ‘Recently I have been asked on a daily basis "should I get the swine flu vaccination? ".

‘What if anything are you other practitioners saying and passing along. Do you pass along any evidence or research based information to help them make a decision or do you just leave them to make the decision on their own…’

One doctor tells them to be neutral about it and not give their second opinion:
Don't take the risk, be neutral.

The states are requiring all hospital workers in California and New York to get immunize, so don't have much of a choice in this economy

It worries one that doctors would think that way. Doctors are the walking and talking encyclopaedias of medicine. If they are unsure of the H1N1 vaccine, who would be willing to take it?

As a reader however, it seems to me that the chances of having adverse effects seems very rare. Looking at the odds, it seems like many of those who have taken the jab have survived and seemed to have handled things fairly well. As for the reports of those who have suffered the adverse effects from H1N1 jab, well, it seems it is a minority.

Personally, after having gone for the jab, I still feel alright. And of all the comments regarding the H1N1 vaccination, my own experience is most worthy to me.
Of course, you don’t have to take my word for it but you can read about the vaccine yourself from http://www.cdc.gov/h1n1flu/vaccination/vaccine_safety_qa.htm

It is true that the H1N1 vaccination contains some mercury; however it is lesser than that of a can of tuna (yup, better take a second look at that can of tuna). Also, there are certain groups, such as pregnant women or people who are have a serious life threatening to substances in the vaccine such as egg, who should not take the jab.

As one concerned mother, a nurse by profession, stated in an online Canadian article, “I'm not going to risk my health, my family's health, or my patients' health because of the small chance of a reaction," she said.
"Honestly, people who don't get vaccinated irk me because the whole principle of vaccines is that they work best when everyone is vaccinated."

Amen to that.

Studies in Spain show men who drink daily see nearly one third reduction in the risk of coronary heart disease.

According to the study, those drinking moderate, high and very high levels of alcohol all had a lower risk of coronary heart disease compared with non-drinkers.

For those, who were classified as former drinkers, the risk was 10 percent lower, for those drinking little (0.5 grams of alcohol per day). For those drinking little (0.5 grams of alcohol per day), the risk was 35 per cent; for moderate drinkers (five-30 grams per day), the risk was 54 per cent lower; and for high (30-90 grams per day) and very high drinkers (more than 90 grams per day) it was halved.

Women too, it was found, benefitted from alcohol, but not as much.

Spain is one of the largest producers and consumers of alcohol. Despite this, they have the lowest death rate in the world.

However, the research paper showed still warns against the risks of alcohol abuse.
Read this Channel News Asia article:

http://www.channelnewsasia.com/stories/health/view/1019410/1/.html

It is still a mystery to me how alcohol does not affect the Spanish man where clear studies have shown around the world the how alcohol has affected the lives of many

Perhaps this unique phenomenon is seen is Spain due to other contributing factors such as the heavy consumption of olive oil, olives and perhaps a relaxed lifestyle.
The Spanish summer is also one that involves a lot of sunshine.

If you wish to start consuming alcohol due to its health benefits, and have not done so in the past, it is best not to. Yes, there is truth in that alcohol reduces hea

Perhaps they key here, is that one should learn how to live and enjoy life. Do what you want, but yet be careful. My personal health motto has always been to keep a good balance in everything. Work hard, yet play hard.

The chili is a demi-god in the local eating scene. There are hardly any Singaporeans who do not eat chilies. Our love for chilies is a romance in a Bollywood flick, colourful, musical and romantic. The explosion of flavour in your mouth is the colours in a bollywood movie, while the accompanying heat is the music. Indeed, we love our spice.

How much of it is good for you though? Can it be, a health food? Now, I present to you, the Good, the Bad and the Ugly of the Chili:

Pros

- Chilies can help aid digestion

- Chillies act as antibiotics. Chillies brings fresh blood to the site of the infection. The fresh blood fights infection. The white blood cells and leukocytes present in the fresh blood fights viruses.

- It can act as a pain killer. Chili stimulate endorphins that act as natural painkillers. It relieves pain caused due to shingles (Herpes Zoster), bursitis, diabetic neuropathy and muscle spasm in shoulders, and extremities. It also helps in relieving arthritic pains in the extremities.

- The vitamin C, beta-carotene and folic acid found in chilli reduces the risk of colon cancer. Chillies such as red pepper have cartonoid lycopene which protects you from cancer disease.

Cons

- Well, it is very spicy, not everyone can take the spiciness.

- If taken in excess and can cause gastritis, renal irritation, inflammation, strangury. It can cause a host of digestive problems.

- Over consumption of chili can cause you to pay more visits to the toilet. It can be especially bad for people with irritable bowel symptoms


- Also, do note that chili sauces, such as manufactured packets of sweet thai sauce use a large amount of excess sugar. Diabetic patients, you have been warned.


- Chronic ingestion of chili products may induce gastroesophageal reflux (GERD) (acid reflux disease).


It seems that chilies can indeed have disastrous results if taken in large amounts. Also, do note that if you take chilies with another ingredient, say coconut milk, it is not necessarily healthy. It can mean a larger calorie intake. That means, no, that bowl of laksa does not count for a healthier diet despite the spice factor.

Dietitian's tip: Broccoli is high in vitamins A and C, which are considered antioxidant vitamins. Broccoli also has isothiocyanates, indoles and flavonoids — phytochemicals that may help prevent cancer.
By Mayo Clinic staff

Serves 2

Ingredients
1/3 pound rigatoni noodles
1 cup broccoli florets (tops)
2 tablespoons Parmesan cheese
2 teaspoons olive oil
2 teaspoons minced garlic
Freshly ground black pepper, to taste

DirectionsFill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.
In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.

Nutritional Analysis
(per serving)

Calories 358 Cholesterol 4 mg
Protein 13 g Sodium 97 mg
Carbohydrate 60 g Fiber 3 g
Total fat 7 g Potassium 278 mg
Saturated fat 2 g Calcium 95 mg
Monounsaturated fat 4 g

It’s the end of the year, and once again, Singaporeans decide to leave their warm sunny island in search of cooler destinations. Of course, this means more flying

Every seasoned traveler knows that flying in a plane can be daunting. Think 2 to even 18 hours of being stuck in the same position. Airplane food is of course notorious for its taste and not to mention the constant coughing and sneezing sounds from your fellow passengers, reminiscent of a hospital bedroom. It’s also not exactly the favourite place of the claustrophobic traveler.

- Drink plenty of fluids (drink a glass every hour, if possible). Keep yourself hydrated as the weather in the air can be very dry. Keeping hydrated will also lessen the possibility of jet lag
- The dry air in a plane can be so bad it can cause your lips and the skin on your hands to crack (make sure you mosturise)
- Don’t wear contact lenses during your flight. These will irritate your eyes during your flight. Leave the beauty factor for after you leave the plane
- Take whatever medication you need with you. If you require and inhaler for your asthma, don’t forget to bring it
- If you have connecting flights get out of the plane and try and get as much fresh air as possible while outside the plane
- When you land, get a soothing hot shower to clear you mind
- Opt for the seats near the exits to allow more leg space.

Also to note, the cramp conditions in the air jet may give opportunity for germs to breed

When are you too unhealthy to travel?


-If you’ve had a heart attack within the last month, a stroke within last two weeks, have severe high blood pressure or heart disease, or any other conditions that weaken the heart, you should seriously consider postponing travel.

-Those with severe respiratory illnesses should remain on land.

-If you have the flu, a cold, allergies, acute sinusitis, or middle ear infections, avoid flying if you can.

-If you’ve had abdominal surgery within two weeks of your flight, consider postponing your trip. You should not fly if you have acute diverticulitis, ulcerative colitis, acute esophageal viruses, acute gastroenteritis, or an intestinal virus.

-If you have epilepsy you shouldn’t fly unless your condition is under sound control or you know that you’ll only be flying at altitudes below 8,000 feet.

-If you’re suffered a recent skull fracture or brain tumor, you should stay on the ground.

-Those with severe anemia or hemophilia with active bleeding shouldn’t fly. If you have sickle cell anemia, you shouldn’t fly over 22,500 feet.

-If you’ve had recent eye surgery or had your jaw wired shut, you shouldn’t fly.

-If you’re more than eight months (or 240 days) pregnant or if miscarriage is a serious threat, you shouldn’t fly.

-If you went scuba diving 24 hours before departure, you should not fly--you may suffer an unfortunate bout of the “bends” from the rapid decrease in air pressure experienced in the compressed air environment of a plane. Symptoms include difficulty breathing, neuralgic pains, and paralysis.

-Newly born babies (during first few days after birth) shouldn’t fly.



If you are suffering from a cold but insist of flying, it is necessary that you purchase a decongestant tablet, or a nasal spray so that you do not infect others who are at risk of catching your cold.

And of course, if you suffer from any chronic illness it’s always important that you consult a doctor before you leave

With that, have a safe trip, and please buckle your seatbelts

We all know that exercising has many benefits. In fact, it is impossible to lead a healthy lifestyle without exercise. Also when exercising, it can be a good thing to push yourself a little, get a little further and achieve better results.

However, it can be common that many people actually over train. How do you know you are pushing yourself too much?

- When you feel the workout is too much too handle
- When you are taking too many deep breaths before your body cools down
- Decrease in performance
- Loss in appetite
- Fatigue (Exercise is supposed to help increase your alertness, not make you more tired)
- Achiness in joints and/or muscles
- Prone to falling sick easily (have symptoms such as colds, coughs or fevers)
- Elevated morning pulse
- More aches than usual
- It gets harder to fall asleep

A typical run should last not more than 20 minutes. Be careful not to over tire yourself. Run at your own pace and be know when its time to give up. If you feel your heart rate is over pumping, it’s probably time to stop.

My best friend always gets agitated when we’re eating together. The reason being she can gobble down her sandwich in less than 5 minutes while I take my time to savour it and finish in no less than 10 minutes. Apparently waiting for me for another 5 more minutes means life or death to her. I try to explain to her over and over again why I eat slowly, but it just gets her more agitated.

Well. Here are the facts, standing at 1.76 m and weighing close to 80kg, my best friend is a significantly bigger person than me. I on the other hand stand at 1.56m and weigh less than 50kg. Now, I don’t mean to brag, but the facts are clear and I am physically lighter than her. I do attribute this to many of my other healthier habits, however, eating slow, I believe, has helped me maintain my lighter weight.

Not interested in weight loss? Well here are some other reasons why you should eat slower:

1. Portion Control
Eating slowly helps you with your portion control. Eating slower helps you feel full easier, It is suggested that it takes about 20 minutes for you stomach to produce the hormones telling your brain that you are full.

2. Weight Control
Japanese researchers have found strong positive correlation between higher eating speed and obesity.

3. Other than taking up a little more time, eating slowly really does not have any disadvantages. It does not have any negative effects on your health and can really bring you a number of benefits without extra cost

4. By eating slowly you will be able to appreciate your food better. You can enjoy the textures, foods and flavours of the food you eat.


5. Eating slowly aids digestion. Eating slowly allows the food to be chewed into smaller pieces while saliva continues to break it down. This makes the food easier to digest.

6. It will lessen the chance of heartburn. Eating food quickly may cause a type of indigestion called gastroesophageal reflux.

So why not spend more of that 10 minutes (if you can afford it, but how many of us dare say we can’t?) enjoying the simple pleasures of life. Eating is a simple luxury that many of us forget we have. Truly, get to know that sandwich or that bowl of wanton mee today.

In a busy city like Singapore, it can be hard to find time rest and relax. However, when it is finally time for us to rest, we cannot actually do so.

There may be many reasons on why we cannot fall asleep but here are some tips meanwhile to ensure a better night’s rest

 If you've been lying in bed but are beginning to fear you're not going to drop off, try some of these techniques: Count sheep or count backwards from 100 to stop yourself from thinking about the problems of yesterday or tomorrow; breathe deeply for awhile; or visualize some peaceful place.
 If you can't get to sleep after lying in bed for 30 minutes or more, get up for awhile. What to do? Try reading something incredibly boring.
 Develop a bedtime routine.
 Keep regular bedtime hours.
 Before bedtime, avoid tobacco and caffeinated beverages (not just coffee, but other drinks like tea, cola, and Dr. Pepper).
 Avoid alcohol right before bedtime — a nightcap might get your mind fuzzy enough to put you to sleep, but such sleep may be interrupted by periods of awakening. By contrast, the stress-lowering effect of a drink with dinner may help to promote sleep later.
 Avoid naps (or falling asleep in front of boring TV programs).
 Try to get up at the same time every day rather than sleeping in on weekends.
 Exercise every day, but not shortly before bedtime since exercise gets the adrenaline going.
 Exercise early in the morning
 If you use an illuminated clock for a wakeup alarm, place it where you can't keep looking at it to check the time.
 Buy a firm mattress and keep your bedroom well ventilated (a cool temperature works best for me).
 And you might also try some of these: a warm bath, warm milk, light bedtime snack, massage, or quiet music (which turns itself off automatically).
 Use earplugs for extreme quiet.
 If you have a painful joint or a headache, take a pain pill before bedtime (but be sure it doesn't contain caffeine).
 Avoid stimulating reading or television shows late at night.
 Avoid any activity that will excite the mind too much before going to sleep
 Adjust your internal body clock by using light. Switch off the lights before going to sleep.
 Ensure that you have proper ventilation before going to sleep.
 Avoid eating too much before you go to sleep because this can cause your body to work harder and making it less possible for you to fall asleep


There are many health foods that are featured in the media and elsewhere. However what are the foods that really benefit you? Here are a few to get you started.

1. Eggs
Eggs are a good source of protein and minerals. A study in the US has shown that people who eat eggs for Breakfast lose weight 65% faster who don’t. Research has also shown that people who eat eggs at least four times a week have lower cholesterol levels than those who ate fewer than one.

Besides, doesn’t the idea of cooked eggs to complete your breakfast appeal to you?

2. Green Tea
The benefits of Green Tea have been long acknowledged now. Hundreds of studies have been conducted documenting the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. It is also a better choice than say a carbonated drink.

3. Garlic
Garlic possess Allicin, an antibacterial and antifungal com that helps you fight cancer, strengthen your cardiovascular system, decrease fat storage, and fight acne inflammation. Garlic is another versatile item you can add in many dishes such as fish or pasta. It really adds an extra punch to whatever it is you are having for lunch or dinner. However, if you overcook it, you might destroy the benefits, also, it can make your food bitter.

4. Grapefruit
A study in California showed that people who ate half a grapefruit with each meal lost an average of 3.6 pounds (1.6 kg) over the course of 12 weeks, and some lost as many as 10 pounds. Those who didn’t lost only ½ pound. It also showed that those who ate grapefruit showed a decrease in insulin levels. This means, by consuming grapefruit, their bodies had an increased metabolism rate. Besides weight loss benefits, grapefruit eaters also earned lycopene—the cancer-preventing antioxidant found most commonly in tomatoes.

5. Greek Yoghurt
This magical food from the gods allows you to eat and feel full longer. It contains protein to give you energy as well as fill your stomach so you don’t overeat later on. It is also more healthy than regular yoghurt in the sense that excessive sugars such as lactose have been removed and it has three times more protein. A single cup has about a quarter of your day’s calcium, and studies show that dieters on calcium-rich diets have an easier time losing body fat. A study showed that those on calcium rich diets lost 70 percent more body weight than those on calorie restricted diets.

6. Bell Peppers
Carotenoids, the wonderful chemical which provides bell peppers with its beautiful healthy colour but also carry a range of health benefits. They include:
improved immune function, better communication between cells, protection against sun damage, and a diminished risk of several types of cancer. The bell pepper cousins are still loaded with carotenoids and vitamin C, but have the added benefit of capsaicins, temperature-raising phytochemicals that have been shown to fight headache and arthritis pain as well as boost metabolism.

7. Almonds
Almonds are great for munching as a snack. They are low in fat, high in fibre and protein, they are the perfect health snack if you jaws are aching to move. One study showed that participants nuts or rice cakes, those who ate the nuts felt full for an hour and a half longer than the rice cake group did. Also, Almonds are full of mono saturated fat and are great for improving your memory. An ounce of almonds—or about 23 nuts—a day provides nearly 9 grams of heart-healthy oleic acid; that’s more than the amounts found in peanuts, walnuts, or cashews

Remember during PE class in school where they made you skip? Well, skipping isn’t just for kids any longer.

Skipping can be one of the easiest ways of keeping fit. Skipping allows you to make full use of your body using both your arms and legs. This makes skipping one of the most rigorous exercises around helping you burn as much as 110 calories in a matter of 10 minutes. It is also much less torturous than a 1.5km run.

The key as with starting any exercise is to start slow. Slow and steady leads the way. Slowly add to your pace; slowly make your run more difficult.

This is the perfect kind of exercise for both young and old. You can do it in the safety of your own house without having to face the onslaught of traffic at traffic junctions. A skipping rope can cost you around $3 and is easily affordable. After your exercise, it can also be easily kept away. It carries lesser risk of joint pains.

Expert tips on skipping:

1. You need a lightweight rope with a cord that straightens easily, some fitness attire and a pair of well-cushioned shoes.

2. Swinging the rope while you bounce to the beat of music - prior to doing actual skipping. You are more likely to experience success when you eventually jump into the rope. In addition, learning to skip to the tempo of popular songs is also fun and engaging.

3. While skipping, keep your elbows tucked into your sides while the rope turns around smoothly. Also keep your back straight and avoid leaning forward

4. You can also focus on different muscles by controlling your grip. Holding the rope will focus more on the shoulders, whereas holding the handles works the forearms. Jumping from side to side (skier) will target the inner thighs, and jumping forwards and back (bell jump) increases the work of the front of the thighs. To focus on the lower stomach try the running step. To work the inner and outer thighs try the straddle.

Here’s a workout you can easily follow.
Continuous skip 2mins
Fast skip or Double Unders 30secs/March 30secs x 3
Skier 1min
Fast skip or Double Unders 30secs/march 30secs x 3
Continuous skip 3mins
Bell Jump 1min
Continuous skip 1min
Running Step 1min
Straddle 1min
Continuous 1min
Straddle 1min

Continuous 1min
Double Unders and Crossovers 1min
Sixty to seventy turns per minute is a good starting pace (roughly 1 turn per second).
So why not switch up? Consider skipping instead of jogging today.

Recently a colleague and I were discussing the benefits and weaknesses of listening to Music.

Music was, she claimed, a distraction from the actual exercise itself. She used to listen to music while exercising, but found it more beneficial when she was not listening to music. She explained that she found herself perspiring even more when she did not listen to music. Also, because she had no music, she just wanted to ‘get over with it’ as quickly as possible

I’ve also come to realize that Music has serious cons if you are intending to run and get serious running results. You will not be able to seriously concentrate on both your running and the music.

Personally, I love listening to music while exercising. I make sure the tunes I choose are fast paced so that I’m motivated to run faster. I cannot imagine taking long runs without music. Its sort of like dancing but not looking weird while in the gym. It also helps me when I think I’m about to give up and I tell myself ‘Just after this song.’

Well, music can actually distract you. And it can even be abit dangerous if you’re on the roads and there are cars and bicycles that you cannot hear behind you. Also it may put off the your rhythmic pace and you jog according to the beats of your song.


That being said, I still think its perfectly safe to jog on the threadmill with an Ipod or what whatever MP3 player you use. The pace you run to is guided by the machine. It should be perfect if you intend to lose weight but intend to have a have fun at it. What better way to start your day than to listen to a great energizing song while sweating it out and releasing those wonderful chemicals (endorphins). Also, it is most likely you will not face any distractions. Except if a really hot guy or girl comes up to you to make friends with you… its possible you might not be able to hear them

By: Madeline Ellis
Published: Thursday, 8 October 2009
In recent years, there has been an explosion of Internet use, and it’s easy to understand why. The Internet provides affordable up-to-date information on almost any topic imaginable, around-the-clock entertainment, social networking sites that allow for both public and anonymous communication, and email or online chat that lets us keep in contact with family and friends, even if they’re in another time zone. Most people are able to integrate online time into their lives in a balanced healthy manner, but others develop a stronger dependency, often replacing work, school, friends and even family with countless hours surfing the Web, instant messaging and blogging, or playing Internet video games. In fact, it is estimated that as many as 10 percent of Internet users may be considered addicted. Experts say that people who abuse the Internet are typically struggling with other problems, like anxiety or depression, and new research lends credence to that theory.

To access the risk factors for Internet addiction, Cheng-Fang Yen, MD, PhD, of Kaohsiung Medical University Hospital in Taiwan, and colleagues conducted a prospective study of 2,293 seventh-graders, whose average age was 12, from 10 junior high schools in southern Taiwan in September of 2005. The students were asked to fill out questionnaires that assessed whether they had attention-deficit hyperactivity disorder (ADHD), depression, social phobia or abnormal feelings of hostility. Then, 6, 12 and 24 months later, they were asked about their Internet usage, including the number of hours they spent on the Internet and the sorts of sites they frequented.

After two years, roughly 11 percent of the students were addicted to the Internet. Males, those who spent more than 20 hours a week on the Internet and teens who played online games were more likely to be deemed addicted. But the greatest risk factors were found to be ADHD and hostility. Boys and girls with ADHD had a 72 percent increased risk of developing unhealthy dependence on the Internet and those who exhibited significant hostility had a 67 percent increased risk. Girls with social phobias and those suffering depression were also at greater risk, though these factors did not affect boys.

Michael Gilbert, senior fellow at the Center for the Digital Future at University of Southern California's Annenberg School for Communication, says it makes perfect sense why the Internet would appeal to children with these issues. “If you have a child that is hyperactive, the Internet can move at their pace. If you have a child that is depressed or has social phobia, they can get in touch with other kids dealing with the same kinds of issues,” he said. “They can go into artificial worlds, like ‘Second Life,’ where they can live out fantasies or take on different personas. For kids who have anger or hostility, the Internet gives them a chance to play out their aggression there.”

The study authors say that because computer use is a way of life in the United States, the potential exists for childhood computer addiction to become a major public health problem, a sentiment echoed by the authors of an editorial accompanying the study in the October Archives of Pediatrics and Adolescent Medicine. “Woven as it is into the fabric of today’s society, the potential for Internet use to lead to overuse and ultimately to addiction is concerning,” wrote Drs. Dimitri A. Christakis and Megan A. Moreno of the University of Washington in Seattle.

As the Internet becomes more intertwined in everyday life, eliminating its use is unrealistic, making prevention all the more critical. Experts say parents of teens should monitor the time their children spend on the Internet and the sites they visit and pediatricians and mental health professionals should ask their teenage patients about their Internet usage. This is especially important for children with mental health conditions.

Internet addiction is not currently recognized as a separate disorder by the American Psychiatric Association. There is debate about whether to include Internet addiction as a separate illness in the next edition of the Diagnostic and Statistical Manual of Mental Disorders, due in 2012, which determines which mental illnesses are covered by insurance.

http://www.healthnews.com/family-health/mental-health/teens-with-psychosocial-disorders-prone-internet-addiction-3751.html

Indeed. It seems that teens nowadays are more and more affected by the Internet. They don’t watch television anymore and spend less time outside.

These actions can have dangerous effects on an impressionable youth. But with such large usage of the internet it is difficult for teens to cut down their usage. In order to keep up with the rest of the world, one must be able to have great knowledge of the internet.

Perhaps the right thing to do would be to talk to your child about the evils on the internet. Some parents condemn the internet as a diabolical plaything and restrict their children to certain hours on the net, and only use at certain times of the day. I personally think that these restrictions would spur a child further to rebel and try to get to the internet through negative means.

Talk to your child about his or her feelings about the internet. Share with your child interesting pieces of news that you see on the net that could be beneficial to your child. Look at the internet in a positive light. There is no running away from the net because its here to stay, so we might as well embrace it.

Deciding what to eat that can satisfy both your hunger and nutritional requirements can be difficult. First, there are the concerns of having to meet the one hour scheduled time for lunch. Secondly, the foods available in the vicinity of your office may not be your choice selection when it comes to deciding what to eat.

Enter the Bento set. When you think of bento s what comes to mind? For me it was of Japanese schoolgirls with pink hello kitty lunchboxes and heart shaped tomato sauces. I thought these dishes would probably not have much flavour. I can only imagine the overpoweringly sweet tomato sauce over an over fried omelet and over cooked rice, much akin to a school girl’s fantasy which is beautiful to look at but empty on the inside.

Bentos have long been used throughout Japanese history when it first made its appearance in the Kamakura Period. Since then, Bentos have been redeveloped over and over again.

Today however, the humble bento is revisited by a new wave of hipsters. Ready to make Bentos cool again.

So what defines Bentos from their western counterpart, the Lunchbox, you ask. Well, the main difference is that Bentos are generally more visually appealing than a lunchbox. Imagine opening a box of vibrant colours to whet your appetite. Of course, most of the meals prepared are based on the Japanese diet, and why not? The Japanese have seen the longest life spans, thanks to a healthy light, balanced diet of fish and rice.

There are several websites today that provide ideas to get you started on your bento making!

They even have a ‘bento basics’ to teach you common things like how to make tamago or egg bento.

www.justbento.com

There have been many rumours tarnishing the good name of the H1N1 shots. There are those that claim that the H1N1 shots maybe bad for you and may cause you to get sick.

By getting vaccinated, those around you will be less at risk of getting the virus.

The target group of people who are most wanted for H1N1 shots include pregnant women as well as babysitters who care for young children, healthcare and emergency personnel, persons between 6months and 24 years old, and people ages of 25 through 64 years of age who are at higher risk for 2009 H1N1 because of chronic health disorders or compromised immune systems.

Other people recommended for the vaccine include:
• Children aged 6 months up to their 19th birthday
• Pregnant women
• People 50 years of age and older
• People of any age with certain chronic medical conditions
• People who live in nursing homes and other long-term care facilities
• People who live with or care for those at high risk for complications from flu, including:
o Health care workers
o Household contacts of persons at high risk for complications from the flu
o Household contacts and out of home caregivers of children less than 6 months of age (these children are too young to be vaccinated)

That makes up almost about everyone doesn’t it?

If you do not fall into any of these categories, it is still beneficial to get yourself vaccinated.

The only people that might hold some risk when getting their shots are those allergic to eggs. Also to consider are those who have the following:

• hives or swelling of the lips or tongue
• acute respiratory distress (trouble breathing) after eating eggs
• documented hypersensitivity to eggs, including those who have had asthma related to egg exposure at their workplace or other allergic responses to egg protein

People with the above conditions should go to their doctors for advice on whether to take the H1N1 flu shot.

Children with severe asthma are at high risk of the influenza. Children who suffer from this and hypersensitivity to eggs will receive their vaccines from a regimen

Other ways of protecting yourself include:

• Covering your nose and mouth with a tissue when you cough or sneeze. Throwing the tissue in the trash after you use it.
• Washing your hands often with soap and water, especially after you cough or sneeze. If soap and water are not available, use an alcohol-based hand rub.*
• Avoiding touching your eyes, nose or mouth. Germs spread that way.
• Staying home if you get sick. CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.

If you are looking to get yourself vaccinated, please call your nearest polyclinics to make an appointment.


All National Healthcare Group (NHG) Polyclinics 6355-3000 Mondays to Fridays
8:00am to 1:00pm
2:00pm to 4:30pm (registration ends 4.15pm)

Saturdays
8:00am to 12:30pm (registration ends 12.15pm)

Closed on Sundays & Public Holidays
Bedok Polyclinic (Singhealth) 6243-6741 Mondays to Fridays
8:00am to 1:00pm
2:00pm to 4:30pm (last registration at 4.15pm)

Saturdays
8:00am to 12:30pm (mainly for patients with appointments)

Closed on Sundays & Public Holidays
Bukit Merah Polyclinic (Singhealth) 6271-3911
Geylang Polyclinic (Singhealth) 6842-2440
Marine Parade Polyclinic (Singhealth) 6342-5024
Outram Polyclinic (Singhealth) 6435-3980
Pasir Ris Polyclinic (Singhealth) 6585-5406
Queenstown Polyclinic (Singhealth) 6471-9530
Sengkang Polyclinic (Singhealth) 6315-3500
Tampines Polyclinic (Singhealth) 6786-8516