me -

everything & anything that motivates me to be healthy.... day in, day out.

Saturday, April 30, 2011

White tea

fave drink. 

White Tea has a subtle flavour, contains less caffeine and thought to have more antioxidants than any other tea. It's refreshing and does not have an overwhelming grassy taste like of that many other teas. 

White Tea differs from Black and Green Tea as its processing does not involve pan-frying or extensive steaming where many of the more potent tea polyphenols (catechins) become oxidized or destroyed. 

White Tea has the potential to have higher levels of a substance called polyphenols. This naturally occurring substance is believed to eliminate cancer-causing free radicals. This also reputedly helps prevent heart disease and strokes amongst other illnesses and diseases.

Scientist have theorised that the minimal processing of White Tea may play a part in White Tea's cancer fighting potential and added health properties.

Recent research into White Tea has discovered White Tea's potential to have greater health properties than Black and Green Tea


April 30, 2011

Fitness Faux Pas

The faux pas
Performing your reps too quickly

The facts If you zoom through your repetitions when strength training, you'll be using momentum instead of muscle power. You won't get the same stimulus for muscle building, and you won't burn as many calories. You'll also be more susceptible to training injuries such as torn muscles or connective tissue.
The fix Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it. (Since you have gravity to help you lower the weight, you need to slow down even more on this phase in order to give your muscles a sufficient challenge.) Our experts agree that slowing down is the single most significant change you can make to get better results from strength training

The faux pas
Lifting the wrong amount of weight

The facts If you lift weights that are too light, you won't see improvements in strength, tone or bone density. If you lift weights that are too heavy, you'll compromise proper form, increasing your injury risk. You'll also be forced to recruit additional muscles, for instance, using your entire body to complete a biceps curl, thus cheating the targeted muscles of a good workout.
The fix For the most significant strength building, perform 4-6 repetitions per set; for more moderate strength building, perform 8-12 repetitions per set, choosing weights heavy enough that you struggle through your final few reps, but not so heavy that your form falls apart. If you get to your final rep and feel that you could perform another one, increase the weight by 5-10 percent. You may find that when you've considerably increased the amount of weight you're using, you'll drop to fewer reps, which is fine, as long as your targeted muscles are fatigued by the final rep. Don't worry: Lifting to fatigue will not leave you with monstrous muscles.

Thursday, April 28, 2011

April 28, 2011

Related to exercise, what does the term 'blood pooling' refer to?

  • An increase in blood flow to your muscles
  • An increase in blood flow to your heart and lungs
  • An increase in blood volume as a result of exercise
  • The collection of blood in the extremeties


A proper cool-down prevents the sudden pooling of blood (collection of blood in one place, usually the working muscles) and re-circulates the blood back to the heart, skeletal muscles and brain.

True or False: A women who is breastfeeding should get clearance from her doctor before starting an exercise program.

  • True
  • False


Pregnant and nursing women should get clearance before starting a workout program. A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. 

Running hills works your upper leg muscles more than running on flat ground.It also targets the backside, strengthening and toning the booty and the hamstrings.

Another selling point for running hills is that the muscle groups you use to climb hills are virtually the same as those you use for sprinting, so hill work enhances your speed by building strength. In other words, the benefits of running uphill translate to running flats.

If you haven't given up the treadmill, do note that each one percent increase in the elevation angle requires four percent more energy, so the incline forces you to work harder. 

You should, however, be cautious about "hill work" if you have an injury in your calf or Achilles tendon since the running on inclines can aggravate these injuries. Even if you don't, you should still be sure to stretch your calves especially well after your hilly workout.

When running uphill, gaze up to where you're going and not at your feet. Looking forward helps you keep your head up to maintain good posture, making it easier to breathe — and trust me, you're going to need all the oxygen you can get.

im not the only one who hates diets :P

sorry about the quickie blog everyone... got tonssssssss of work to do
have a great day!!! =)

Wednesday, April 27, 2011


self-doubt has ruled my mind in the past week.
it's debilitating. it really is.  and it's also exhausting!
i heard this quote this morning and put it on post-it notes. it was exactly what i needed.  
needless to say i have powered through my uni work today :)
i've decided to post it here
if you don't believe in yourself, then you have nothing. have some self confidence!
think about it, apply it to  your thoughts, and any doubts you might have.

April 27, 2011

hope everyone had a lovely 5 day Easter break!!
time to get back to reality ;)

... but i love how the 5 day weekend is followed by a 3 day weekend!


Which of the following high-fat foods is a source of heart-healthy fats?

  • Peanut butter
  • Coconut oil
  • Baked goods
  • Reduced-fat cream cheese
  • Poultry
Natural peanut butter (made without added oils or sweeteners) contains monounsaturated fats, which are the healthiest fats for your heart. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocados, cashews, canola oil, hazelnuts, macadamia nuts, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste. 

Darker colored honey is...

  • Higher in calories
  • Sweeter
  • Richer in antioxidants
  • Less nutritious
  • Older


Generally, the highest levels of antioxidants come from the darkest colored honey.

Beta-carotene is a form of which vitamin?

  • Vitamin A
  • Vitamin B
  • Vitamin C
  • Vitamin D


Your body can get vitamin A in two forms: retinols and beta-carotene. Retinols are found in foods that come from animals such as meat, milk fortified with A, fish oil and eggs. Bete-carotene is found in red, yellow, and orange vegetables and fruits, and many dark-green leafy vegetables.

Eat Roasted, Not Raw Peanuts 
A study from the US Department of Agriculture measured the antioxidant levels in peanuts roasted at 362 degrees from zero to 77 minutes. The longer, darker roasting was consistently associated with higher antioxidant levels and better retention of vitamin E. The levels increased by well over 20 percent. Other studies have shown a similar effect for coffee beans.

Chop Carrots After Cooking
Research at the University of Newcastle in the UK found that chopping after cooking boosts carrots' anti-cancer properties by 25 percent. That’s because chopping increases the surface area, so more of the nutrients leach out into the water while they are being cooked. By cooking them whole and chopping them up afterwards, you lock in the nutrients. The study also found this method preserved more of the natural flavor. They asked 100 people to wear a blindfold and compare the taste of the carrots — more than 80 percent said the carrots that were cut after cooking tasted better.

Let Garlic Sit After Crushing
Several studies have shown that allowing garlic to sit at room temperature for a full 10 minutes after crushing helps it retain 70 percent of its anti-cancer power compared to cooking it immediately. That’s because crushing the garlic releases an enzyme that’s been trapped in the cells of the plant. The enzyme boosts levels of health-promoting compounds, which peak about 10 minutes after crushing. If the garlic is cooked before this, the enzymes are destroyed.

Keep Dunking Your Tea Bag
Continuously dunking your tea bag releases more antioxidants than simply dropping it in and leaving it there. That makes sense, but here’s another tip: add lemon to your tea. One recent Purdue study found that the addition of lemon to tea boosts antioxidants — not just because lemon adds antioxidants — but also because it helps tea antioxidants remain more stable in the acidic environment of the digestive tract, so more can be absorbed. 

How do you usually lighten up your restaurant orders?

Ask for no butter/oil
3% (54 votes)
Ask for dressing/sauce on the side
36% (597 votes)
Split the meal with a friend/take other half to-go
31% (523 votes)
Replace meat with beans
1% (11 votes)
Order smaller portion/half order
12% (201 votes)
I don't eat out
5% (91 votes)
Something else not listed here
11% (188 votes)

You voted: Ask for dressing/sauce on the sideon 4/26/2011