Women Health and Care tips- Low GI recipe #1

Today I'm sharing on my favourite Low GI recipe. It's cheap and so simple yet tasty.


Spaghetti Peperoncino

1 packet of cooked spaghetti (al dente)
8 cloves garlic
5 chili pepper/dried chili
anchovy (can substitute with 1 cube of 'ikan bilis' stock)
a pinch of black pepper
a pinch of salt
olive oil
parsley for garnishing
cabbage/asparagus (optional)





Peel and crushed garlic using wooden spoon/hand (avoid using steel if possible. The taste is totally different I assure you). Slowly heat the garlic in olive oil until light brown.

Add in chillies (take out the seed if you cannot stand the heat). Continue stirring using low heat until the chili oil started to ooze out.

Take out the garlic and chillies and add in anchovy. ( I like my garlic to be crispy). Wait until it is dissolved before adding in spaghetti. Stir briskly. Add 2~3 tablespoon of water that was used to boil the spaghetti.

Season with salt and pepper.

WALLA!!!!

Women Health and Care Tips- Weight training:Yes or no?

It's a big yes for me. Most women would avoid weight training for fear of getting 'manly' figure, no thanks to the women trainer out there but trust me, you won't get bulky. I had two different experiences with personal trainer. The first trainer that I worked with has a very basic knowledge of personal training. When my thighs got bigger, he got panicked and changed his method.No results seen. Then I transferred to new club and got a new trainer. He's GOOD! Of course I went to the first phase of getting bulkier but when it was over, my muscles became lean and my body became slim with nice muscle tone.

What went through the first phase was, I got a bit bulkier as my muscle developed faster than my fat getting burned. So, when the fat layer started to burn, I became slimmer since my body has turned into fat and calorie burning machine. The only thing to keep in mind is that ALWAYS ensure that you consume enough protein so that your tissues are repaired faster for you to develop your muscles.

These are the rituals for my training program

1. Use medium weight and more repetition.

Add your weight until you feel the muscles that you are working on. Else, you are just wasting your time. Too heavy weight can cause injury if you are not careful.

2. Take protein drinks after workout at least 2hours before sleep.

This helps to repair your tissue

3. Sleep for at least 7hours, 8hours is the best for fast muscle recovery

4. Do weight training and cardio exercise every alternate days.

At least 3times of weight training in a week. I normally workout for 1 hour/session.

Women Health and Care tips- How to consume vitamin A without getting overdose?

Vitamin A is known for antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage-in short, helps to prevent cancer.
Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. However, over consumption has been linked with an increased risk of fractures in postmenopausal women.


Vitamin A comes in two forms.:
Retinol
You can find this in liver, dairy products, eggs or cod liver oils.

Beta-carotene
This should be your choice for Vitamin A source. Reason is; the body converts beta carotene to vitamin A only when necessary and thus eliminating the risk of overdosing.
Beta-carotene is found in brightly colored fruit and vegetables. The brighter the fruit, the more beta-carotene it contains.

You can take Beta-carotene naturally through apricots, broccoli, tomatoes, carrots, spinach etc or through nutritional supplement.

Women Health and Care tips- Treating diabetes with Nutritional Supplement

Diabetes Type 2 is a chronic endocrine disorder characterized by the inability to properly utilize sugar, specifically glucose, a simple carbohydrate. This results in excessively high glucose levels in the blood. Diabetes involves either a relative or absolute shortage of insulin, a hormone that regulates the body's breakdown of carbohydrates. A higher percentage of obese individuals has type 2 diabetes than does the general population.

The first thing you should do once being identified as a diabetic patient, is to avoid food with high GI (list was given in my previous post). Once you have your blood level within control, the next step is to reverse the condition by producing healthy cells in your body.

To produce healthy new cells, your body needs to be fed with optimum nutrients. I seriously recommend for you to take nutritional supplement to achieve this.

Nutritional practitioners has shown results using this method. However, be reminded that not all vitamins sold in the market are beneficial to you. In fact, some of it can contain excess vitamin A that could be poisonous to you. You may refer to Comparative Guide to Nutritional Supplements for guide. This book can be found in any bookstore worldwide.