Wednesday, 15 March 2017

Give your heart a chance.

Protect your heart, give it a chance

These foods can give your heart a better chance

(BPT) - What's the biggest threat to our health? It isn't cancer or even accidents, but heart disease. According to the American Heart Association, one in four deaths in the U.S. is caused by heart disease, which includes heart attack and stroke. This statistic is scary, but the good news is, there is something powerful we can do to prevent us from becoming a victim to this disease. All you have to do is embrace some simple lifestyle changes starting with your diet.

"Food is quite literally one of the best medicines out there when it comes to improving our health," says Blatner. "Studies show us repeatedly that a balanced diet including heart-healthy unsaturated fats, along with multiple servings of fruit and vegetables can give you additional protection against heart attack and stroke."

Here are five of Blatner's go-to foods you can easily incorporate into your diet for a daily dose of heart-healthy compounds.

1. Fish: Salmon and other fatty fish such as sardines are chock full of omega-3 fatty acids, which lower the risk of irregular heartbeat and help decrease plaque buildup in the arteries. If fish isn't already in your meal rotation, it's time to start. Preparation and cooking time for fish entrees is much shorter than that of chicken and beef, making it a perfect weeknight meal.
2. Greens: Leafy greens contain nitrates, healthy compounds that not only reduce the risk of heart attack but can boost survival rates after a heart attack. Plus, spinach, kale, and other dark green vegetables have carotenoids, which work to keep blood vessels healthy. So aim to have at least one cup of leafy greens each day, such as scrambled in your morning eggs, a green juice as a snack or a leafy salad with lunch or dinner.
3. Nuts: They contain protein, fiber, and healthy fat, which work together to keep us feeling full and satisfied. Though high in fat, studies show people who consume nuts on a daily basis are leaner than those who don't and staying lean is, of course, heart-healthy. So go ahead and keep almonds, walnuts or pistachios on hand for snacking, and choose those that are minimally processed, avoiding candied or highly salted nuts.
4. Dark chocolate: Good news: Eating dark chocolate every day can reduce heart attack and stroke for high-risk patients. The magic compound here is flavonoids, which are beneficial for blood pressure and clotting while also reducing inflammation. If you're on-board with making chocolate your after dinner indulgence, opt for brands with 60-70 percent cocoa and that don't contain milk fat in the ingredient list.
5. Eggs: Contrary to earlier belief, eating one egg a day has no negative effect on coronary health and can actually reduce the risk of stroke by 12 percent, according to a recent review of 30 years' worth of scientific study cited on

Healthy Eating Suggestion  Very Vegetable Frittata

4 Eggland's Best Eggs (large)
1/3 cup Eggland's Best Liquid Egg Whites
1 cup non-fat milk
1 tablespoon chopped chives
1 teaspoon Dijon mustard
1/3 cup finely chopped onion
1 cup chopped mushrooms
1 cup chopped broccoli
1 cup chopped cauliflower
1 cup chopped zucchini
1 cup halved cherry or pear tomatoes
1/3 cup crumbled feta cheese
salt and pepper, to taste
arugula, for serving (optional)
In a medium bowl, whisk together the eggs, egg whites, milk and Dijon mustard; set aside.
In a 10 to 12-inch ovenproof nonstick skillet, spray with cooking spray and heat to medium-high.
Saute onion until softened - about 2 minutes. Add the mushroom, broccoli, cauliflower and zucchini to the skillet. Saute until slightly softened - another 3 to 4 minutes. Whisk the egg mixture again, then pour over the vegetables. Sprinkle tomatoes and feta cheese on top.
Place a lid on the skillet, reduce heat to medium and cook until the bottom and sides of the frittata are firm - 8 to 10 minutes.
Preheat the oven broiler.
Place the skillet under the broiler and broil until the frittata is cooked through (no longer jiggly) and slightly browned on top - about 5 minutes (watch closely).
Cut into 4 wedges and serve immediately, over a handful of arugula, if desired.
- Recipe courtesy of Eggland's Best.

Monday, 13 March 2017

Skip Breakfast No More

Why skip breakfast? 5 warm comfort foods that cook in 3 minutes

(BPT) - Earlier this year, the Washington Post pointed to research showing millennials consider even breakfast cereal too inconvenient. And research cited by the Huffington Post indicates Americans 18 and older who miss their first daily meal most frequently blame the lack of hunger or an overly busy schedule, and i am sure this be the case with Malaysian millinials too.

However, several studies point to adverse health and cognitive effects from missing breakfast. Consumer Reports indicates eating within two hours of waking promotes the metabolizing of your glucose or blood sugar all day, in turn boosting your energy. "Don't skip breakfast," advises researcher Dr. Leah E. Cahill of Harvard Medical School. "Incorporating many types of healthy foods into your breakfast is an easy way to ensure your meal provides adequate energy and a healthy balance of nutrients."

Experts recommend those in the habit of skipping breakfast instead optimize ultra-easy and ultra-convenient comfort food meals. Most recipes can be made ahead and stored in your fridge for mornings when you're short of time and energy. 

Below are a few easy microwave recipes for busy mornings:

1. Toasty banana bread oatmeal: In a microwaveable mug, combine 1/2 cup quick-cooking oats, 1 egg, 1/2 cup milk, 1/3 smashed banana and a little flax seed, cinnamon and/or honey. Microwave for 2 to 3 minutes, stir and eat.
2. Savory French toast in a mug: Just cube a slice of white bread and soak it for 5 minutes (press it down) in a mug holding a whisked egg, 5 tablespoons milk, 3 tablespoons grated cheddar, 3 tablespoons cooked breakfast beef and salt and pepper. Microwave for 1 to 2 minutes, then eat warm.
3. Warm apple muffin: Melt 1 tablespoon butter in a microwaveable mug. Mix in a beaten egg, 3 tablespoons flour (almond or coconut works well), 1/8 teaspoon baking powder and a little maple syrup, vanilla, cinnamon, and salt. Top with finely chopped apple and walnuts and butter. Microwave for a minute. Grab and go.
4. Tasty breakfast sandwich: Add to a mug 1 teaspoon melted butter, 1 tablespoon milk, an egg and some chopped onion, green pepper ham and hot sauce to taste. Microwave about 30 seconds, then scoop out and add to a toasted English muffin topped with a slice of your favorite cheese. Grab, then enjoy the savory goodness.
5. Roll-ups to go: Slather the inside of a 6-inch tortilla with peanut butter, jam, half a smashed banana and dried unsweetened coconut. Roll it up like a burrito, wrap it in a loose paper towel and microwave it for half a minute before appreciating how the flavors melt in your mouth.

This greens and berry superfoods powder mix drink is full of antioxidants, protein, fiber and so much more. I make sure whatever my breakfast is I have this beforehand in getting my metabolism going without too many calories. Super delicious.

What's your healthy breakfast menu? Do Share.

Monday, 20 February 2017

GUMMY Vitamins are Bad For Your Kids?

Stay Away From Anything Bad For Your Kids

Are Gummy Vitamins Bad?

I was asked to review a supplement by my mother. She has been using GENESIS to help decrease levels of heavy metal toxins from the blood. While doing that I realized that the same company was also selling SMARTKIDS, a multivitamin gummy.  This is closer to heart because I'm a junkie when it comes to kids Gummy Vitamins. I've tried them and given both my 9 and 6-year-old, them all available brands in Malaysia. I will always look for the ones with Omega 3 Fish Oil and Vitamin D.

Of course, I had to get one to try out. I like these supplements because they include fish oil and vitamin D. I  also like them because they have folate instead of the usual folic acid, Folate is the form that we naturally find in the foods that we eat (like dark leafy greens and foliage) and folate is the form that is utilized by the body. This vitamin also includes vitamin E in the alpha tocopherol form. Multivitamins should have a mix of the different forms of vitamin E. A clue that you are taking a good supplement is that they have it mentioned on the label.

I really like that this supplement does not have the sugar coated on their doses. We have been trying to stay away from sugars in our diet, so yes sugar coated vitamins have always been a 'no-no' with me. It suggests to me that the company really does care about supplements for kids and they care about their health. I imagine that when most people read the label of this vitamin, they assume that the added sugar is insignificant. But, it’s not. So yes, it could be a contributor to long-term harm.

There are so many goodnesses in this one gummy and I cannot believe it myself. No artificial flavors, colors, sweeteners, preservatives, dairy, soy gluten or nuts. SO Clean, untainted and pure. Only the best for my kids. Let's get it into the tasting, I'll be honest with my review on this, it has the 'sour orange' effect, but it is expected with its mix of 8 super fruits serving as cofactors. The texture is like many but because it is gelatin free, it doesn't stick to the teeth!

OMEGA 3 FISH OIL for brain health*
VITAMIN D3 for bone health* + HIGH POTENCY B12 for mental focus and energy balance*
NON-GMO. GLUTEN-FREE. ALLERGEN-FREE. Contains NO synthetic colors, artificial flavors, sweeteners, or preservatives. 

I must say after trying it out for myself, I can conclude that they don't taste fishy or vitamin-ie. I really do believe the company has produced a premium quality with a full spectrum of children multivitamin gummy. 

I've saved reviewing GENESIS on my next post. I'd hate for you to miss out on it, Subscribe to my newsletter and stay updated. But you can get a bottle of this highly beneficial product below.


Wednesday, 25 January 2017

Zaina Handmade Dollhouses

Handmade Dollhouses for Sale

When I was young my mother would take me to look at the the most incredible dollhouses and I loved it with all of my heart. But at the time , internet shopping was non existent. Dollhouses and dollhouse furnitures was rare , hard to come by and was expensive. However, in today’s world of sharing DIY ideas, not only are there a million great ideas for building your own, but also a million more on how to creatively decorate it and fill it up. 

My first DIY dollhouse and quite popular among my followers is the Zaina. I build it from scratch and it is truly a dream for kids. It boasts three stories, made with child-safe materials and is light weight, originally designed for a 12" doll, it is serves LPS, MLP  and Mini Lalaloopsy as great space and play area too. Here's a short vid on one of our very firts orders. Though i dont recommend any rough use, it is pretty sturdy and will last with proper care.

The exterior color is white however the interior is customizable to this chart. You can pick them for your children be it boy or girl. Its approximately 32 " in Height X 18" Wide with a Depth of 7". Suitable for children of ages between 5 to 12 is priced at RM 199.00. It takes three days to make this modern design DIY dollhouse upon confirmation of design, names and color. Its fantastic if you have ideas to give Birthdays and Christmas gifts for children, rest assured they will not thank you enough.

Christmas Listings are open and this Handmade Dollhouse is the perfect layout and size for imaginative play. Register to be on our Christmas List is today because it is FREE. All dollhouses are custom handmade so we close Xmas Lists One Month Before the celebration. 

I strive to make this dollhouses fun, bright and impeccably decorated. As a gift dollhouses are very special lifetime toys. 

If you have a design which you particularly have in mind, share it with me here and if i can make it for you i will.

Tuesday, 24 January 2017

Mermaids and Unicorns : Childhood Dreams

Me Open Water Dives? What what? ... sure why not add that to this years bucket list!

So my brother says, best is to start diving courses here in the city, then end that with a stress free dive 
trip to an island , his beloved island Perhentian Kecil. He tells me After successfully completing the theory and and pool work, he will take me on to my open water dives. Typically he says i would have to do these dives over the course of 2 days. Scuba diving certification usually requires 4 or 5 successful open water dives. YOWSERS! 

Mermaid Me

Breathing under water, swimming with mermaids riding unicorns of course they were my childhood dreams , i should start planning for this adventure immediately. Surely i am not alone in this. You've wanted to have a go ever since you  were a kid too, well its possible, it is. I was told that you never forget your first open water dives, and breathing under water.. Well the experience may take a minute or two to get use to, pass that and you are literally in a different world. I cant wait.

Will you follow me on my diving adventure? Comment to let me know. After numerous coaching sessions and extensive personal research, Here is what i found on how and where to start with. Lets first identify the types of Dives available. Read my quick 3 steps..

3 Steps 3 Minutes - Dive Dive Dive

1. PADI Discover Scuba Diving Experience

Who: You want to try diving to see if you like it.

Why: You need a little convincing before you sign up for certification.

What: You’ll see and feel what it’s like to wear scuba equipment. At your pace, you’ll take your first breath underwater, in a pool-like environment, all while under the guidance of a PADI Professional. #fred00scuba thinks that once you try it, you’re going to love it.

Next steps: If you decide you want to learn to dive, check out the options below.

2. PADI Scuba Diver Course

Who: You want to learn to dive, but you don’t have time for the whole Open Water course.

Why: This is the “Study Guide” version of the Open Water Diver course. It comes with the caveat that you can only dive under the direct supervision of a PADI Pro, to a max depth of 12 meters/40 feet.

What: Comprised of some knowledge development, some time in the pool and two Open Water dives, it’s the fast track to learning to scuba dive. The skills you master in this course can count toward the requirements for the Open Water Diver Course.

Next steps: When you have more time, you can enroll in the RAID or PADI Open Water Diver Course and complete your certification.

3. PADI Open Water Diver Course

Who: You’re sold. You want to be a certified diver.

Why: This is where you earn a scuba certification, a certification that proves you’re a diver who can dive on your own, without the supervision of a PADI Professional. You’ll need this to buy or rent gear and to get air fills.

What: This course consists of Knowledge Development, Confined Water Dives, and Open Water dives.

Next Steps: Go diving!  Like most things the more you apply, the more experience you have, and in this case the better diver you’ll become. Once you’re certified, you can check out other diving courses that interest you. More on that later on.

Depending on the level of certainty and your schedule, you now know three different ways to get started scuba diving! If you would like to meet up and explore the possibilities fill in the form here and will start
If you know anyone who could benefit from this post , please share it on your social platforms.

Monday, 23 January 2017

Entrepreneur and Perceived Failure

As an entrepreneur of fifteen years I've learned all too well what failure feels like. The perpetual wheel of reinventing myself is the only constant thing.  Don't despair DON'T give up because this is what the word really means.

If you’re at a place where failure isn’t your friend, know that opportunity lies in every defeat. Here are 3 reasons why I think failure is the key to success.

1.Failure is a Function of Trying

If you haven’t failed yet, chances are you aren’t trying very hard. failure represents opportunity and growth, not deficit and loss.

2. Success Lies in Seeing failure as a tool.

If you’re like most people, you probably have a bad relationship with failure. You see it as an ending, as proof that your plan didn’t succeed or your ideas weren’t good enough.
The truth is, failure happens to everyone. The only thing that separates people who succeed from those who don’t is a proper understanding of the power of failure. Success requires that you learn from mistakes rather than falling into despair and giving up.

3. Failure Builds Character

If you look at the events leading up to any significant victory, you’ll often discover failure as the biggest motivator Don’t look at failure as a negative…it is our failures that build character and allow us to grow.

Clearly, failure represents opportunity and growth.

Success is about learning how to recognize why you failed, and how you’re going to compensate for it and I find it helpful to ask myself the following questions upon failures, big and small.

  • What brought about the failure?
  • How much of it is in my realm of influence?
  • How can I use my influence to turn failure into success?
  • What steps do I need to go through to try again?
  • What can I do every day to ensure that my next try is done more intelligently?

Share Your Thoughts With Me.

Sunday, 22 January 2017

Let's Play Pretend

With technology taking center stage in so many facets of life, it may seem to be a losing battle to try and foster more creative learning opportunities and environments.

A few years ago when, my family came over for dinner it was raining so heavily we literally went of the grid. The phone line was dead, internet down, our television didn't even receive signals.

Imagine the horror.

You know that sinking feeling, I bet you do. You know that look on the faces of the young ones. It was actually quite a sight looking at them staring at each other having no clue how to kill the wait out time. We were lucky the electricity did not trip from the roaring thunder outside to witness first hand an even bigger horror. (so agrees my husband, siblings and in-laws)

Please do Read on.

My husband decides to keep them entertained by introducing them to the jump rope. YES a small introduction was necessary as they weren't familiar with jump rope fun. Right? Imagine our faces.
YES we were dumbfounded, horrified in fact that our offspring didn't know how to jump rope.!! So yes until 'technology' was restored, we had them learn this simple task.

Technology Good Or Bad

There are tons of research online showing that outdoor play and connecting with nature are essential to healthy childhood development. As parents, caregivers, teachers shouldn't we ask ourselves: ‘What are our kids missing out on by not going out to play?’

This is a conversation that needs to take place – with every family, at each school and daycare and within our community at large. I don't want to take away what good technology has done for us all, it came about from creative minds, but are today's kids creative thoughts being nurtured enough and is technology really necessary 56 hours a week?

According to Kaiser Foundation study conducted in 2010, children between the ages of eight and 18 spend an average of 7 hours 38 minutes a day with digital media. When the use of more than one digital device at a time is taken into account, they spend more than 10-1/2 hours a day with digital technologies.

Where is the balance

My nieces and nephews, they can jump rope now with tricks and stunts , no denying because they have bright innovative minds. This topic is extensive, we parents need to do our bit and get educated on the importance of imaginative play. You hear them say it all the time, "let's pretend we are sitting in the plane..., "let's pretend to be mommy", "lets play house", "let's pretend, we're a chef, a doctor, a cat, a dog....let's pretend to be police officers"..its endless what young minds can think of. My favorite go to site on the matter is Psychology Today , having articles with great insights to Imaginative Play

If you listen, you will hear, and you will realize that, it's God given. Creative instincts are  NECESSARY for development. Many research have shown that children really do learn by exploring and developing through their natural senses. As a parent I call out on other parents reading this to not pretend not hearing their calls.

Yes, there is no doubt, today's children are growing up in a different world, and technology is rapidly changing. But for children 8 years and below let's encourage more human interaction and create better learning environment by keeping technology at bay. 

What do you think? Share your thoughts with me and other parents on your social platforms. I am interested to hear your thoughts on the matter.
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