| Subscription |
|
|
|
| Categories |
|
|
| Archives |
|
|
| Previous Post |
|
| BluInc Newsletter |
| |
Click here to receive the
latest news, promotions, contests |
|
|
| |
|
|
 |
|
|
| Tuesday, February 9, 2010 |
 Instant oatmeal is one of the great healthy foods, but there are other hot cereals for gray winter mornings.
1. Steel-cut oats
You'll enjoy more of the oat grain with these than with instant oats, allowing for a richer flavor and more nutrients.
2. Cream of Wheat
Eat this milled cereal to load up on vitamin B and iron. Skip the flavored varieties and add a touch of honey or maple syrup instead.
3. Hominy
These puffy, creamy kernels are made from dried corn (sans hull and germ). Just crack open a can and heat. They're not as nutritious as oats, but give a good dose of fiber.
4. Hulled buckwheat
This protein-packed grain (5.7 grams per serving) cooks slowly, so make a big batch for reheating all week.
5. Corn grits
Ground hominy equals grits, a Southern staple and a good source of folate. Boost flavor and protein by heating grits with butter and sausage.
6. Ralston
Essentially a wholegrain version of Cream of Wheat, Ralston has a wheatier flavor and more fiber to keep you feeling full until lunch.Labels: Nutrition |
|
posted by Author @ 8:00 AM  |
|
|
|
|
|
| Tuesday, February 2, 2010 |
Eating vegetables can keep you smart into old age, say researchers in Germany. In their study, people who ate four or more daily servings (about 350 grams) of fruits and vegetables scored higher on cognitive tests than did those who took in less than a serving. They also had high blood levels of vitamin E, which can prevent degradation of nerve tissues. Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, January 19, 2010 |
 White death, or fundamental fuel? Here are facts you need to know.
SAY ANYTHING NASTY ABOUT SUGAR AND FOLKS WILL SWALLOW IT.
Sugar caused the recession. Sugar makes your nipples grow. Sugar keyed your car. Sugar's crazy-it knifed my cousin down at the corner bar last Saturday night. Somebody should drop a safe on sugar. Well, maybe. It's true that sugar is insidious-diabolical, even-and hidden in countless processed foods. It certainly contributes to the obesity crisis. It makes people fat and diabetic. These claims are correct - to a limited and oversimplified extent. But sugar doesn't point a gun to our heads and force us to eat it. It's only as big a bogeyman as we make it out to be. We need some truth about sugar. It's too important. The sugar in our bodies; glucose, is a fundamental fuel for our body and brain, says David Levitsky, Ph.D., a professor of psychology and nutritional sciences at Cornell University. The health threat to the vast American public arises from a very personal level, Levitsky says: "It's sugar that tastes good. Sweetened foods tend to make us overeat. And that threatens the energy balance in our bodies." Read this and learn a few facts about the sweet stuff hiding in some of your favourite meals and drinks. Then, the next time some uniformed punk says sugar's out of line, you won't be tempted to drag sugar behind a dumpster and kick the crap out of it. The fact is, you may be the one who's out of line.
TRUTH #1
Sugar doesn't cause diabetes
Too much sugar does. Diabetes means your body can't clear glucose from your blood. When glucose isn't processed quickly enough, it destroys tissue, Levitsky says. People with type 1 diabetes were born that way-sugar didn't cause their diabetes. But weight gain in children and adults can cause metabolic syndrome, which leads to type 2 diabetes.
"That's what diabetes is all about-being unable to eliminate glucose," says Levitsky. "The negative effect of eating a lot of sugar is a rise in glucose. A normal pancreas and normal insulin receptors can handle it, clear it out, or store it in some packaged form, like fat."
WHAT MATTERS That "normal" pancreas. Overeating forces your pancreas to work overtime cranking out insulin to clear glucose. Eric Westman, M.D., an obesity researcher at the Duke University medical center, says that in today's world, "it's certainly possible that the unprecedented increase in sugar and starch consumption leads to pancreatic burnout." But researchers can't be sure; everyone's body and diet are different, so generalization is iffy. One thing that is sure, Dr. Westman says, is that the rise in sugar consumption over the past 100 years is unprecedented.
Your job: Drop the pounds if you're overweight, and watch your sugar intake. Research has shown for years that dropping 5 percent to 7 percent of your body weight can reduce your odds of developing diabetes.
TRUTH #2
Simply avoiding high-fructose corn syrup won't save you from obesity
In the 1970s and 1980s, the average American's body weight increased in tandem with the food industry's use of high-fructose corn syrup (HFCS), a staple because it's cheap. But it's not a smoking gun. "This is a correlation, not a causation," says Levitsky.
"Obesity is about consuming too many calories," says Lillian Lien, M.D., the medical director of inpatient diabetes management at the Duke University medical center. "It just so happens that a lot of overweight people have been drinking HFCS in sodas and eating foods that are high on the glycemic index- sweet snacks, white bread, and so forth. The calorie totals are huge, and the source just happens to be sugar-based."
Dr. Westman notes that the effect of a high glycemic food can be lessened by adding fat and protein. Spreading peanut butter (protein and fat) on a bagel (starch, which becomes glucose in your body), for example, slows your body's absorption of the sugar.
WHAT MATTERS We can demonize food manufacturers because they produce crap with enough salt and sugar to make us eat more of it than we should - or even want to. But it comes down to how much we allow down our throats. "A practical guide for anyone is weight," says Dr. Lien. "If your weight is under control, then your calorie intake across the board is reasonable. If your weight rises, it's not. That's more important than paying attention to any specific macronutrient." Still, skinny isn't always safe. (Keep reading.)Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Monday, January 18, 2010 |
 Follow this and you'll be burning fat and building strength 24/7.
SPEEDY WORKOUTS REQUIRE FAST FOOD, although not the type you'd get from under golden arches. Sports nutritionist Cory Holly, has devised a menu that won't have you losing hours in the kitchen. "These meals are made from natural ingredients with minimal processing which will help to keep you lean," says Holly. "The protein and fats will also optimize your testosterone levels." A study in the Journal of Steroid Biochemistry found people with low fat diet also had low testosterone levels.
"Always have a protein shake before and after each training session, but if you can't face that, then have it with your mid meal snacks." If you can't drink the shake at the specified time, try to slot it in whenever you can. It's better to have the protein than to go without.
Follow this flavour-rich plan by choosing one breakfast, one lunch, one dinner and two snacks. You and your gut will go from fat to flat, plus you'll be better placed to resist the temptations over late night supper outings.
BREAKFAST
Set A
Two scrambled eggs with 200g smoked salmon slivers
50g cooked quinoa
1 mug of green tea
Set B
2 handfuls oats cooked with mixed frozen berries and a banana
100ml goat milk
1 mug green tea
Set C
2 egg-white omelette
A handful diced tomatoes
1 diced red pepper 1 mug green tea
Set D
2 large grilled mushrooms topped with a handful of baby-leaf spinach and 2 tsp tomato puree
1 slice rye bread
Green tea
LUNCH
Set A
Tom yum soup with extra prawns
Set B
Mixed bean salad:
1 tin green beans
1 tin red kidney beans
1 tin chickpeas
Half diced red onion
1 diced red pepper
2 tbsp cider vinegar
1 tbsp olive oil
Black pepper (Makes 4 servings)
Set C
Greek salad with added chicken slices, include the following:
3 tomatoes wedged
Handful of diced red onion
Half sliced cucumber
Half diced red pepper
50g diced feta cheese
50g kalamata olives
80g cooked chicken strips
A drizzle of olive oil and lemon juice
Set D
Avocado, tomato, chicken breast and salad sandwich on wholemeal bread
1 apple
DINNER
Set A
250g chicken served with broccoli, spinach, courgette, cauliflower and sweet corn
Set B
Two 100g fish fillets grilled. Wrap in a large lettuce leaf with cucumber, avocado, sprouts and tomatoes. Drizzle with lime and yogurt
Set C
4 extra lean pork medallions
1 small sweet potato, diced
100g green beans
50g sweet corn
Combine 10g butter, half cup orange juice, 1 tbsp honey, 1 tbsp mustard into a hot pan for sauce and pour over the veg.
Set D
Beef Satay Stick all the following onto skewers then grill
250g beef fillet
2 cubed red peppers
Half can of button mushrooms
1 small onion, sliced 8 cherry tomatoes
Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, January 12, 2010 |
 WITH A RECIPE THIS EASY (AND A RESULT SO TASTY), YOU'LL NEVER HAVE TO GO OUT FOR CHICKEN AGAIN
YOU'LL NEED
2 boneless, skinless chicken breasts, 6 oz each
1 cup bread crumbs
2 Tbsp grated Parmesan cheese
1/2 Tbsp dried Italian seasoning
2 egg whites
Salt and pepper
1/2 Tbsp olive or canola oil
1 1/2 Tbsp butter
2 Tbsp capers
1/2 Tbsp Dijon mustard Juice of one lemon
2 Tbsp fresh parsley, roughly chopped
HOW TO MAKE IT
1 Cover the chicken with parchment paper or plastic wrap, and use a meat mallet or a heavy bottomed pan to pound it until it's 1/4" thick.
2 Combine the crumbs, Parmesan, and Italian seasoning in a wide bowl. In a second bowl, beat the egg whites slightly. Season the chicken with salt and pepper. Now carefully dip each breast into the egg whites and then into the crumb mixture, pressing to make sure it's evenly coated.
3 Heat the oil on medium in a large stainless-steel saute pan or cast-iron skillet. Add the breasts and cook them for 3 to 4 minutes or until the crusts are deeply browned and crunchy. Turn them over and cook for another 2 to 3 minutes. Then transfer them to a platter to rest.
4 While the pan is still hot, add the butter. When it's lightly browned - which should take no longer than 1 minute-stir in the capers, mustard, and lemon juice, using a wooden spoon to scrape up any browned bits. Turn off the heat and add the parsley. This is your sauce.
5 Serve the chicken breasts with the sauce drizzled on top, and a side of spinach sauteed with garlic and dried chilies. Makes 2 servings
PER SERVING 497 calories, 61 grams (g) protein, 14 g carbohydrates (1 g fiber), 21 g fat, 816 milligrams sodium.Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Thursday, January 7, 2010 |
Dear avid readers, we know you just can't wait to get your hands on our next issue. Well, now is your chance to get your copy! It's out on newsstands, today!Labels: Fitness, Health, Looks, MH Woman, new, Nutrition, Promo, R+D, R+R, Relationships, TMB, Weight Loss |
|
| posted by MH Web Editor @ 5:00 PM |
|
|
|
|
|
| Tuesday, January 5, 2010 |
 Done right, sushi is a nutritional powerhouse. Done wrong, it can expand your waistline with empty calories. Use these tactics to stay on a health roll.
1 Request sesame seeds on your rolls. They'll add a punch of brain-boosting magnesium. Another healthy topping: masago caviar, a great source of Omega-3s.
2 Good sushi houses use only fresh fish to top off their rolls. Request these top picks: Alaska wild salmon, farmed rainbow trout, or Pacific halibut. All offer good doses of protein and Omega-3s.
3 Ask the sushi chef to make your rolls with real crabmeat, not surimi or krab (imitations that have less than half the protein and hardly any Omega-3s). It'll be more expensive, but healthier.
Use the scale below to decide what to order next time. The choices are ranked from best to worst by nutritional bang for the calorie. One rule: Avoid anything fried (such as shrimp tempura).  Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Monday, December 21, 2009 |
Dear avid readers, our January issue will be hitting newsstands this week. Be sure to get your copy!
Merry Christmas and Happy New Year!Labels: Announcements, Fitness, Health, Looks, MH Woman, Nutrition, Promo, R+R, Relationships, TMB, Video, Weight Loss |
|
| posted by MH Web Editor @ 4:45 PM |
|
|
|
|
|
| Tuesday, November 17, 2009 |
| Tea continues its ascension toward nutritional sainthood. The latest news: Green tea may slow prostate-cancer progression, according to research from the Louisiana State University Health Sciences Center. In the study, prostate cancer patients were given daily doses of a drug made mostly from the catechins in green tea. After about 5 weeks, the men had lower levels of the molecules that advance the disease. The catechins may block these harmful molecules from being transcribed by your DNA, say the scientists. More research may determine if drinking the tea has similar benefits. Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, November 10, 2009 |
It's kind of ugly and warty-looking and has a hard skin that can't be eaten, but its grainy, moist, orange-yellow flesh packs great flavor.
Why it's healthy
Besides containing vitamins A and C, this squash is loaded with potassium, which can control blood pressure. (See "Fiber Helps Blood Pressure," below left.)
How to eat it
Peel and cube it. Saute in olive oil with diced onions and minced garlic until softened. Then roast for 40 minutes in a 176°C oven until tender. Season to taste. Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, October 20, 2009 |
Sure, soda can rot your teeth and make you fat, but that's not all. Sugary drinks may increase your risk of heart disease, especially if you're a heavy guy, say scientists from the University of California at Davis. In the study, overweight people who drank a fructose-sweetened beverage with a meal saw their triglyceride levels spike three times as high over 24 hours than people who drank a glucose-sweetened beverage. Triglycerides are fats in your blood, and high levels are thought to boost heart-disease risk. Your liver converts fructose to triglycerides, causing the spike, says study author Karen Teff, Ph.D. Most fruit juices also contain fructose, so dilute apple juice with equal parts water.Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, October 13, 2009 |
The diet-friendly claims on an ice cream carton don't always seem to match up with its nutrition label. The health promises aren't necessarily wrong-they're just misleading sometimes. And that kind of fudge can lead to extra pounds. Use this guide to decode your dessert.
NO SUGAR ADDED
This doesn't mean sugar-free. Check for total grams of sugar and sugar alcohol. The manufacturer may not be adding sugar, but the calorie count may be almost as high as that of other varieties. For example, a serving of light no-sugar added vanilla has only 10 fewer calories than its regular light vanilla.
FAT-FREE
Some brands cut fat and jack up carbs.Try a fat-free, no-sugar-added, vanilla-flavored chocolate swirl ice cream. It has just as many calories as light vanilla variety, and 5 extra grams of carbs.
ALL-NATURAL
The different varieties are not all created equal, naturally. Compare the flavors (for example: vanilla) among different brands which claim the 'all-natural' tag to find out which has less calories, fat and sugar. You'll be surprised at how some are much more healthful than others. Labels: Nutrition |
|
| posted by Admin @ 8:00 AM |
|
|
|
|
|
| Tuesday, October 6, 2009 |
| Here's more proof that yolks are good for you: A new study shows that you can benefit all day from eating eggs at breakfast. University of Connecticut researchers found that men who ate eggs as their first meal took in fewer calories over 24 hours than those who ate bagels. The reason? Protein is more satiating than carbs, say the scientists. Labels: Nutrition |
|
| posted by Admin @ 8:00 AM |
|
|
|
|
|
| Tuesday, September 29, 2009 |
| Plenty of studies show that eating nuts can help lower your LDL (bad) cholesterol. But Australian researchers recently found that eating walnuts may boost your HDL (good) cholesterol, too. When people with type-2 diabetes added a handful of walnuts to their prescribed diets, they had higher HDL and lower LDL levels after 1 year. Researchers aren’t sure of the exact mechanism behind this benefi cial effect, but it may have to do with the synergy among the heart-healthy fats and other compounds found in the nuts. Shoot for 8 to 12 nuts a day, the same amount the study participants ate. Labels: Nutrition |
|
| posted by Admin @ 8:00 AM |
|
|
|
|
|
| Monday, September 14, 2009 |
Kick start your day with a refreshing fruity smoothie. "You'll want to throw in bananas, strawberries, blackberries and blueberries," says AT&T Williams chef Adam Dixon who prepares meals for the drivers of the Formula 1 team. "Potassium in bananas are important for neuron function and the berries mop up free radicals: creating a healthier system in your body for functioning."
Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Monday, September 7, 2009 |
 If you've been wolfing down one too many burgers or had that one drink that you knew was beyond your limit, do this to avoid barfing. Eat some ginger. Taiwanese researchers have found that queasiness can be quelled with the root. In fact, the study shows that eating ginger an hour before the sickness reported fewer feelings of nausea and quicker recovery times. Works if you're going up to Genting as well.
Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Wednesday, September 2, 2009 |
 Here's another reason to say no to shark's fin soup. Aside from it being unconscionable to eat, sharks may contain high levels of mercury. According to research from the University of Kuopio in Finland, men who ate two portions of this a day were 70% more likely to get heart disease. The reason? Sharks eat smaller fishes with low mercury but they are unable to break it down so it builds up to dangerous levels in their bodies. Have a salmon instead. These fishes eat mainly plankton and have very low mercury levels. Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, August 18, 2009 |
| You already know that slurping soda will rot your pearly whites, but now a new study shows that drinking milk may actually help prevent tooth decay. University of Iowa researchers soaked teeth in orange juice or diet Sprite, and then doused them in either milk, artificial saliva, or water. Turns out, the teeth exposed to milk had less enamel erosion than the ones immersed in the other two liquids. "The calcium in milk may bind to the acid from the juice and soda, decreasing its effect onenamel erosion," says study author Sarah Murrell. Who's going to chase pop with milk? No one. So just skip to the last step: Opt for dairy, not soda. Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, August 11, 2009 |
If you need more motivation to improve your diet, just think of junior and his sister: Eating regular meals with your kids may make them healthier teenagers. When University of Minnesota researchers tracked the eating habits of a group of 12-year-olds, they found that children who ate with their families 5 days a week were more likely to take in greater amounts of calcium, fiber, and potassium in their late teens. If parents set a precedent of serving healthy foods at family meals while their kids are young, the children are more likely to adopt good eating habits as they grow up, says study author Teri L. Burgess-Champoux, Ph.D. Do frantic schedules keep you and your children apart at dinnertime? Move family meals to the morning, and make breakfast the new dinner.
Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, August 4, 2009 |
If pollen is making you miserable, a cure could be waiting in the produce aisle. Eating broccoli sprouts may help you breathe easier, say UCLA researchers. In the study, people who ate 7 ounces of sprouts for 3 days saw up to a 200 percent increase in the production of proteins that make antioxidants in their nasal cells. The scientists believe these antioxidants help fight off the inflammation that causes allergies. Credit the sprouts' high content of sulforaphane, which triggers the increase, says study coauthor Marc A. Riedl, M.D. Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, July 14, 2009 |
| Go ahead, crack under pressure: Eating fried eggs may help reduce hypertension. In a test-tube study, scientists in Canada discovered that the food produced the highest levels of ACE inhibitory peptides, amino acids that dilate blood vessels and allow blood to flow more easily. The heat of frying, which is higher than that of boiling, helps more of the compounds to be released in your gut, says study coauthor Jianping Wu, Ph.D. Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, July 7, 2009 |
Ignore the bad rap on burgers. Eating red meat doesn't raise your LDL (bad) cholesterol, say U.K. researchers. In their study, 1,152 people were tracked for 10 years; those who ate as much as 8 ounces of meat daily had the same levels of LDL cholesterol as those who ate no more than 1 ounce a day. One likely reason: About two-thirds of the fat in red meat doesn't raise bad cholesterol, according to previous studies.Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Tuesday, June 30, 2009 |
Pop quiz: What are the biggest dietary sources of trans fats? If you know the answer, you're in the minority. Only one in five men can name up to three foods that contain trans fats, according to the Journal of the American Dietetic Association. Yet 73 percent of Americans know that this food component - most often found in french fries, cookies, pastries, crackers, and muffins - increases their risk of heart disease. Beware: The culprit is also known as partially hydrogenated oil.
Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
|
By Brenda James
Telling texture apart?
Here's how you categorize texture:
Hard to semi-hard cheese – this variant has been cooked and pressed. It's firm enough to handle slicing and grating. Examples such as Parmigiano-Reggiano, Morbier or Emmenthal works well with prosciutto, sprinkled over salad or served with pasta.
Soft to semi soft – this range is firm but mois and can be crumbly in certain variants. Some very soft types are neither cooked nor pressed and have a spreadable texture. Look out for a smelly Livarot which works great with apples and walnuts or a relatively gentle Brie de Meaux.
Very soft – fresh cheese that is spoonable such as cottage cheese and ricotta.
Now that you know a tad bit more on this stinky and yummy food, walk up to the counter with confidence and take your pick. With cheese, you’re literally spoilt for choice!
For more on this healthy snack, check out page 52 of Men’s Health Malaysia June 09 issue!Labels: Nutrition |
|
| posted by MH Web Editor @ 12:00 AM |
|
|
|
|
|
| Tuesday, June 16, 2009 |
The next time you snack on nuts, remember this: Extra chewing may help you feel full longer. Purdue University researchers found that when people chewed a small number of almonds 40 times before swallowing them, they felt satiated longer than those who ate the nuts in 25 or 10 chews. One explanation is that more chewing makes it easier for your body to take in the energy from the almonds, says study author Richard Mattes, Ph.D. While that means you'll absorb more calories, you'll be less tempted to snack later on.Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Monday, June 15, 2009 |
By Brenda James
What's in a shape?
This is the easiest part to figure out as it doesn't get more basic than wheel, square, rectangle, sphere, drum or roll.
What's on the outside matters too
Referring of course to the protective coating around the block of cheese. Remove the packaging and this will be the first part of the cheese that you will see.
Bloomy rinds – identified by a thin to thick growth of white mold on the surface
Natural rind – as the cheese dries out, curds on its edge forms into a rind
Washed rind – tends to be pungent and features a beneficial bacterial growth washed by water, brine or wine during the maturation process
Some rinds such as peppercorns or herbs are meant to be eaten. Also safe for consumption would be ash rinds on some fresh goat’s milk cheese. But do dump wax, cloth or leaf-covered rinds.
For more on this healthy snack, check out page 52 of Men's Health Malaysia June 09 issue!Labels: Nutrition |
|
| posted by MH Web Editor @ 12:00 AM |
|
|
|
|
|
| Tuesday, June 9, 2009 |
Your chip addiction could cost you. Habitually eating potato chips may increase your risk of cancer. In a new study, scientists from Poland found that people who ate 160 grams of the junk food (about twothirds of an 8-ounce bag) daily for 28 days nearly doubled their blood levels of acrylamide, a suspected carcinogen. Longterm ingestion of foods high in acrylamide can cause inflammation, which may lead to cancer, say the researchers. Try eating less fried plant products, where this chemical is most commonly found.Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Monday, June 8, 2009 |
By Brenda James
Is it fresh or ripe or cooked?
That's just cheese talk referring to the different processes that milk goes through. Brush up on the lingo and soon you'll be spouting the following terms:
Fresh cheese – This is a form of unripened milk and popular choices are ricotta, cream cheese or cottage cheese which is usually sold in tubs.
Ripened but unpressed – Ripened cheese tends to have mold on the surface. This range however is not pressed and the liquids are allowed to drain naturally. Variants like Brie go through a one month quick ripening process.
Uncooked but pressed – Example of this is Gouda which is pressed and ripened from two to 18 months.
Cooked and pressed – Favorites such as cheddar and parmesan fall into this category. The cheese is cooked, molded (see section on shapes below) and goes through a heavy press before being ripened for an average of four years.
For more on this healthy snack, check out page 52 of Men's Health Malaysia June 09 issue!Labels: Nutrition |
|
| posted by MH Web Editor @ 12:00 AM |
|
|
|
|
|
| Tuesday, June 2, 2009 |
Turns out, pop isn't just weight gain in a glass-it can strain your heart. Researchers in Denmark found that when patients with peripheral artery disease consumed a drink with 67 grams of sugar (see the 591ml soft drink stat below), their markers of inflammation increased. But when patients drank juice, these indicators were reduced. Although both liquids contained similar amounts of sugar, say the scientists, juice also has antioxidants that counter inflammation.Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
| Monday, June 1, 2009 |
Fear of fromage? Don't be. Here are some easy to digest facts about a food that can help you lose weight and stay healthy.
By Brenda James
Know your geography
If you're serious on educating your palate, then brush up on your geography skills. Most supermarkets offer quite a comprehensive range of global brands but there's a lot more where that came from. Interesting enough, France alone produces more than 400 different varieties of cheese. Each is unique in its own way with different regions producing a variant that is peculiar only to that part of the country.
Got milk?
Obviously the most basic component in cheese is milk. But try this – cheese is made from various types of milk not just cow's milk. There are some great selections from ewe's, goat's, buffalo's or even a combination of these. Chances are you've probably tried some of this, loved it but just didn't realize the source.
For more on this healthy snack, check out page 52 of Men's Health Malaysia June 09 issue!Labels: Nutrition |
|
| posted by MH Web Editor @ 1:00 PM |
|
|
|
|
|
| Tuesday, May 19, 2009 |
Olives aren't the only food worth pressing. An herbal extract from artichokes may help fight heart disease, say researchers in the United Kingdom. How? The extract contains compounds that seem to inhibit liver enzymes from producing cholesterol, says study author Rafe Bundy, Ph.D. While these healthful chemicals are found in the inedible leaves of the vegetable, it's not clear whether they reside in the tasty portion-the heart. What is clear is that artichoke hearts are low in calories and packed with potassium and vitamin C. And that makes them a heart healthy addition to any salad or sandwich.Labels: Nutrition |
|
| posted by Author @ 8:00 AM |
|
|
|
|
|
|
 
A - Almonds (and other nuts)
B - Beans (and other legumes)
S - Spinach (and other green vegetables)
D - Dairy
I - Instant oatmeal
E - Egges
T - Turkey (and other lean meats)
P - Peanut butter
O - Olive oil
W - Whole grains (breads and cereals)
E - Extra protein powder (whey)
R - Raspberries (and other berries)
Stack up and serve your own manly sandwich and stand a chance to get your recipe featured in the magazine.
Have a hard time deciding what to put in your sandwich? You can use the Men's Health ABS DIET as a guide.
Just send in:
-Your ingredients or recipe
-Pictures of your process and the sandwich itself (small jpeg format not exceeding 500kb)
Email it all in to menshealth@blunc.com.my and include your name, mailing address and NRIC number
Labels: Announcements, Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, May 12, 2009 |
| 'Eating garlic may improve your mind. Researchers in Pakistan found that rats fed a puree of garlic and water performed better on a memory test than rats that weren't fed the mixture. Consuming garlic may increase brain levels of serotonin, which has been shown to enhance memory function, say the scientists. More studies are needed to determine exactly how garlic affects human cognition. Labels: Nutrition |
|
| posted by Author @ 8:10 AM |
|
|
|
|
|
| Tuesday, May 5, 2009 |
Your vino may contain more than just antioxidants. When British researchers tested various red and white wines from 15 nations, they found that 12 countries (including France, Spain, and Portugal) produced some labels that were contaminated with antioxidant-neutralizing metals like copper and zinc. The three nations with labels that passed the tests? Argentina, Brazil, and Italy. (Wines from the United States weren't tested.) But don't toss the Bordeaux just yet: "The health concerns may arise from everyday drinking, over decades, of a wine that contains the metals," says study author Declan Naughton, Ph.D.Labels: Nutrition |
|
| posted by Author @ 11:04 AM |
|
|
|
|
|
| Tuesday, April 21, 2009 |
High in fiber and low in everything else, this mystery food deserves a spot on your menu
BY ALISON GRANELL
Gone for good are the days when spaghetti was considered a guilt-free food. After all, pasta may be low in fat, but here in the 21st century we know it's loaded with the type of fast-digesting carbs that send your blood sugar soaring. And even more important, men tend to eat pasta in mounds, not moderation. But what if a noodle existed that was not only Atkins-approved but had virtually no calories? Turns out one does, and its called shirataki. This translucent noodle, which is made from the powdered root of the Asian konjac yam, consists mostly of a no-calorie, highly soluble fiber called glucomannan. And that fiber is why shirataki is more than just a pasta imposter. According to a study review by University of Connecticut researchers, glucomannan helps lower bad LDL cholesterol, triglycerides, fasting blood sugar, and even body weight. What's more, scientists in Thailand found that just 1 gram has the power to significantly slow the absorption of sugar into your bloodstream after you eat a carb-loaded meal. Translation: This noodle can make almost any meal healthier. So what's the catch? Well, shirataki noodles have almost no flavor, which may explain why you’ve never seen them on a take-out menu. But the upside is that they soak up the flavors of sauces and spices in any dish—if you know what you're doing.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, April 14, 2009 |
Drink your way to instant health – and impress your date at the same time.
1. CABERNET
Impress you date - "Declare it will have hints of mint, pepper and occasionally cedar wood notes," says wine expert Matthew Jukes (expertwine.com).
Health benefits - Cabernet grapes are packed full of the antioxidant resveratrol. Complements - Rich game meat like venison.
2. SHIRAZ
Impress your date - "This heaviest of reds hits you with a rich blend of chocolate, pepper and dark berries," says Jukes.
Health benefits - Researchers at the University of Glasgow say Shiraz is a more powerful antioxidant than vitamin E.
Complements - Steak. An excuse to eat more red meat? Go on then.
3. PINOT GRIGIO
Impress your date - "The Pinot Gris grape is red, but this lovely wine is white, with a crisp style for light dishes," says Jukes.
Health benefits - "Pinot Grigio can significantly reduce your systolic blood pressure," says nutritionist Emma Wells.
Complements - Seafood.
4. PINOT NOIR
Impress your date "Point out the fantastic 'barnyard' smell – all cherries and stewes fruit," says Jukes.
Health benefits - US research found that Pinot Noir is packed with polyphenol compounds that help fight oral bacteria.
Complements - Risotto, lasagna, risotto: basically everything.
5. CHARDONNAY
Impress your date - "If it's oaked, it will have a buttery, creamy flavor," says Jukes.
Health benefits - The University of Montpellier found that Chardonnay contains numerous polyphenols, which clear the fatty build-ups from your arteries.
Complements - Oily fish like salmon, and shellfish dishes.
6. SAUVGNON BLANC
Impress your date "You'll detect citrus fruits, hints of cut grass and melon," says Jukes.
Health benefits - According to Virginia University, gallic acid –a component of Sauvignon – has antiinflammatory qualities.
Complements - Mild Asian food or tomato-based pasta dishes.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, April 7, 2009 |
The best eggs you aren't eating
When you factor in the nutritional power of caviar, it may finally make sense why these tiny fish eggs are such a prized delicacy. Per ounce, caviar contains three times as many heart-healthy omega-3 fatty acids as salmon. Try these simple recipes to inject a little caviar into your diet.
A. CAVIAR OMELET
Spoon 2 teaspoons of domestic caviar, such as paddlefish caviar, into an omelet just before you fold it over. Top your omelet with a dollop of sour cream and a few squirts of fresh lemon juice.
B. SALMON ROE RICE BOWL
Top a bowl of rice with slices of seared ahi tuna, avocado, and a few spoonfuls of salmon roe. This is what the Japanese call ikuradon.
C. OYSTERS CAVIAR
Carefully open up the raw oysters, keeping them in the half shell. Drizzle them with a few drops of chilled vodka and place sliced scallions and a small spoonful of domestic caviar on top. Serve with a lemon wedge.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, March 31, 2009 |
Flavors that pack a punch
Another reason to season: Herbs and spices may fight the hazards of high blood sugar, report University of Georgia scientists. In a test-tube study, the researchers found that the antioxidant properties of some seasonings block glycation, the process by which blood sugar binds to important proteins such as hemoglobin and albumin. "Glycation can trigger an immune attack, which may produce damage totissues," says lead study author James Hargrove, Ph.D. Jamaican allspice and cinnamon ranked as the study's most potent protectors, but black pepper also provided benefits.
A health food fraud?
Maybe that garden burger isn't such a great choice after all—and not just because of the way it tastes. Australian researchers recently discovered that soy protein may not be as good for your heart health as it's often claimed to be. In the 3-week study, men with above-normal cholesterol levels ate 24 grams of soy a day—the amount previously thought to significantly lower blood lipids. The result: Participants' LDL (bad) cholesterol levels didn’t budge. The scientists aren't yet sure why soy protein wasn't effective but suggest that it may still provide other heart benefits besides cholesterol reduction.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, March 17, 2009 |
How to beat cancer
Ailment
Bladder cancer
Fix it with
Raw greens
Just three servings (about six spears) of raw broccoli or cabbage (two handfuls, sliced) a month can get your risk of bladder cancer, the fourth most common cancer in men, by 73%, say researchers from the Roswell Park Cancer Institute in Buffalo, New York.
Ailment
Oesophageal cancer
Fix it with
Blackberries
Ohio State University researchers found 58% of patients who ate 45g of blackberries everyday for six months had a marked decline in the damage caused by oesophageal cancer.
Ailment
Liver cancer
Fix it with
Tangerine peel
A team from the Leicester School of Pharmacy at De Montfort University has discovered that the extract from tangerine peel turns into a substance toxic to cancer cells when digested. For the perfect cancer-beating accompaniment to pork and lamb, knock up a salsa with 1 tbsp of grated tangerine zest.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, March 10, 2009 |
Liquid Gold?
Vitamin-enriched beverages are not worth the notes. So save your money. These beverages are marketed as an easy way to give yourself an instant vitamin boost. First problem: You probably don't need the boost. It takes 4 to 6 hours to digest and break down your breakfast or lunch," says Alan Aragon, M.S., nutritionist and advisor for Men's Health, "and that provides you with nutrients the entire time." Second problem: Even if you skip a meal - or complete a grueling workout - and end up shy a few vitamins, your body can't process what's in the bottle efficiently to give you instant anything, says Aragon. So stick with real food, and if you want nutritional insurance, a basic multivitamin will suffice...
Tommy K-ills cholesterol
That greasy bag of post-pub chips might not be such a bad thing; a few dollops of ketchup per day can dramatically cut the levels of bad cholesterol (LDL) in your blood in just three weeks, say researchers from the University of Oulu in Finland. This in turn reduces the risk of heart attacks and strokes by up to 13%. The brains is white coats think that this is because humble ketchup is packed full of beta-carotene, gamma-carotene, and essential vitamins C and E, all of which are free-radical-killing antioxidants.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, March 3, 2009 |
Vegetarian muscle
Being vegetarian doesn't diminish your muscle-building ability. Check out the bodies of NBA guard Raja Bell and six-time ironman triathlon winner Dave Scott. Both have excelled athletically on vegetarian diets. But they didn't achieve their physiques by eating only fruits and vegetables, which by themselves aren't complete sources of amino acids, the building blocks of muscle tissue. Milk and eggs provide that, as do combinations of beans or nuts with wheat or rice. So that's the quality of your protein, but what about the quantity? If you're skinny and attempting to build muscle, you should eat 1 gram of protein per pound of your target body weight say the nutritionists. If you find yourself struggling through food alone, try supplementing with protein powder.
Eggs prevent blindness
Researchers at the University Medical Centre Nijmegen, Netherlands have found that eating eggs prevents age-related macular degeneration, (AMD), the leading cause of blindness. This is because yolks are full of lutein and zeaxanthin. Lutein absorbs "blue light", the most damaging part of the sun's rays, protecting the eye from damage, while zeaxanthin helps with healthy eye cell growth. Scientists are working on creating a super egg with double the dose of these compounds to see if it will offer further benefits. If so, they hop these GM eggs will be on the market in the next few years. Meanwhile, you can protect your eyes be eating an egg at least once a week.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, February 24, 2009 |
The new sea salt
Packaged foods are often saturated with sodium. But British scientists found that granules made from pieces of seaweed may preserve the shelf life of foods as well as salt does, without altering a product's flavor. And that may be good news for your diet. The granules contain about 4 percent sodium; normal salt has about 40 percent. Look for the new additive this year.
Super seeds
The health benefits of eating flaxseed might soon be available in a wide range of foods. In a recent study, German researchers isolated lignans (compounds from the seeds) that are thought to fight cancer, and added these nutrients to breads, dressings, and sauces. The scientists are now evaluating the foods to make sure the flax extract retains its helpful properties. They expect the enriched products to be on grocery shelves within 3 years.Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, February 17, 2009 |
A magical food?
If you're not a legume lover, consider this: In the National Health and Nutrition Examination Survey, scientists found that people who consumed beans were 23 percent less likely to have large waists than those who said they never ate them. The bean eaters in the survey also tended to have lower systolic blood-pressure measurements, says researcher Victor Fulgoni III, Ph.D. Of course, it's not really magic-legumes are rich in belly-filling fiber as well as potassium, which helps fight hypertension. Aim for half a cup of cooked beans 3 or 4 days a week.
Fish tank. . .or think tank?
Don't let your mind go blank. Instead, eat salmon - it's good for your gray matter, according to a new Harvard study. Scientists discovered that people who ate fatty fish three or more times a week had a 26 percent lower chance of developing the silent brain lesions that can lead to dementia and stroke. Credit the food's high levels of omega-3 fatty acids, particularly the EPA and DHA found mainly in coldwater fish, says study author Jyrki K. Virtanen, Ph.D., R.D. One caveat: Eat your fish baked, grilled, or broiled. People who consumed fried fish didn't experience same brain benefit.
Labels: Nutrition |
|
| posted by MH Web Editor @ 12:01 AM |
|
|
|
|
|
| Tuesday, February 10, 2009 |
 Power up produce Hot air could be good for your heart health. USDA researchers have discovered that steaming your vegetables may make them even more potent at fighting high cholesterol than they are in their raw state. "The steaming process seems to improve the ability of vegetables to bind with bile acids in the intestine, a key factor in reducing cholesterol formation," says study author Talwinder Kahlon, Ph.D. Try it with collard and mustard greens, kale, broccoli, green bell peppers, and cabbage (the vegetables tested in the study).
 Crack down on cholesterol Smart snacking could help you shelve the statins. Just one or two servings of pistachios a day can lower LDL (bad) cholesterol by up to 12%, report Penn State University scientists. The lipid-lowering effect is likely due to the nuts' content of heart-healthy monounsaturated fats, phytosterols, and fiber, say study author Sarah Gebauer, Ph.D. Try pistachios as an afternoon snack or as a salad topping. Labels: Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
| Tuesday, February 3, 2009 |
 The family man's diet Another reason to give up soft drinks: Kicking your soda habit could make your kids healthier. University of Iowa researchers found that when people stopped drinking soda and removed it from their homes, their kids drank less pop, too. Not surprised? Just remember this on your next trip to the supermarket: "The messages parents send their kids with the food and drinks they keep at home have a big impact on their children's behaviour," says study author Helena H. Laroche, M.D. And sometimes, those messages last a lifetime.
 The snack that saves Taking your medicine never tasted so good. Scientists in Italy determined that the ideal dose of dark chocolate is a 100-calorie serving every 3 days. That's based on a study of nearly 5,000 people that found that the antioxidants in chocolate lower chronic inflammation by an average of 17% - enough to cut your risk of heart disease by 26%. The bad news: "Eating more chocolate didn't seem to provide additional benefits," says study author Licia Iacobiello, M.D., Ph.D. Labels: Nutrition |
|
| posted by MH Author @ 5:28 PM |
|
|
|
|
|
| Tuesday, January 27, 2009 |
Try staying away from having junk food delivered to your doorstep instead, make one in twenty minutes. It'll keep you full longer, and the nutrition in the chicken will help accelerate muscle growth. 
YOU'LL NEED
1 tsp salt
1 Tbsp extra-virgin olive oil
Salt and pepper, to taste
1 fryer chicken
4 medium red potatoes,quartered
2 carrots, peeled and chopped into 1-inch pieces
3 Tbsp chopped fresh thyme or rosemary, or a mix of both
1 large onion, peeled and quartered HOW TO MAKE IT
1. Salt the chicken thoroughly the night before cooking, being sure to spread the salt into the cavity and under the skin. When you're ready to roast, preheaat the oven to 450 degrees Fahrenheit. Drizzle the chicken with half of the olive oil, and then rub the oil and 2 tablespoons of the fresh herbs all
over and under the skin.
2. Combine the vegetables in a large baking dish. Sprinkle on the remaining olive oil and herbs, plus some salt and pepper. Perch the chicken on top of the bed of vegetables and place the dish on the middle rack of the oven.
3. After 20 minutes, lower the heat to 375 degrees Fahrenheit and continue cooking until the chicken's skin is thoroughly brown and crisp, and a thermometer inserted into the thickest part of the thigh reads 165 degrees Fahrenheit. Makes 4 servings Per serving: 340 calories, 15grams (g) protein, 41g carbohydrates, 13g fat (3g saturated), 5g fiber, 670 milligrams sodium Labels: Nutrition |
|
| posted by MH Author @ 10:42 PM |
|
|
|
|
|
| Tuesday, January 20, 2009 |
 That order of fast-food fries may literally be a gut-bomb. Eating trans fats could increase your risk of colon cancer, say researchers at the University of North Carolina. In a recent study, participants who ate more than 6 grams of trans fat a day were almost twice as likely to have precancerous colon polyps as those who ate less than 4 grams. The scientists speculate that trans fats may disrupt the normal balance of bile acids in the colon, and that may cause the inflammation linked to colon cancer. Besides fast food, you're almost likely to eat trans fats in packaged cakes, cookies, and crackers, according to the FDA. Labels: Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
| Tuesday, December 16, 2008 |
Food has it's nutrients as well as its good and bad side. That's why we're here to distinguish them for you.
Love your liver
Not only will gorging on sugar and starch expand your waistline, but eating too many carbohydrates may harm your liver, too, report Duke University researchers. That's because excess blood sugar is converted to fat in your liver, where it can accumulate and lead to nonalcoholic fatty liver disease, says study author Eric Westman, M.D.Fortunately, the scientists found that patients who adhered to low-carbs diets not only lost weight but reversed their condition in 6 months. You're most at risk if you have fasting blood glucose greater than 100 milligrams (mg) per deciliter, indicating that your body doesn't process carbohydrates well.
Watch the mercury drop
The next time you belly up to the sushi bar, have a cup of ocha, too. That's because drinking tea may block the toxins in seafood from entering your blood, according to Purdue University researchers. The scientists found that when mackerel was combined with tea extract, the amount of mercury absorbed from the fish was reduced by up to 92 percent. Catechins in tea may react with mercury to create new compounds that can't be absorbed into the body during digestion, say the researchers. Sip either green or black tea with your fish: Both showed nearly identical effects.
Stealth health food - Ginger
This fresh, sweet-tasting root is used primarily in Asian cooking.
WHY IT'S HEALTHY - Beyond its role in aiding digestion, ginger may also have cancer-fighting capabilities. That's because it contains 6-gingerol, a nutrient that's been shown to stop the growth of colon-cancer cells, according to researchers at the University of Tennessee.
HOW TO EAT IT - Grate 1 tablespoon of peeled fresh ginger (discard the skin), and heat it with 1 tablespoon of peanut or canola oil, a chopped garlic clove, and half of a small white onion as the base for your next stir-fry. Labels: Nutrition |
|
| posted by MH Author @ 12:00 AM |
|
|
|
|
|
| Tuesday, November 18, 2008 |
Not everything you eat or drink can be explained just by its nutritional fact or label. That's why we are here to assist you on what to consume correctly.
When beer is bad
If you're already at risk for pancreatic cancer, a daily pilsner may speed the onset of the often fatal disease, report scientists at the University of Michigan. In the study, patients with pancreatic cancer who drank one brew a day had acquired the affliction about 5 years earlier than those who skipped the suds. "It appears that alcohol creates inflammation in the pancreas," says study author Michelle Anderson, M.D. "The more you drink, the greater the inflammation and the greater your risk."
Seafood that saves
Slurping raw oysters may lower blood pressure. In a 28-day experiment, Chinese researchers fed hypertensive rats a daily dose of an amino-acid solution derived from oyster proteins. The big finding: The rodents' systolic blood pressure (the top number) dropped an average of 30 points. Scientists believe the precise combination of amino acids in an oyster is nearly identical to that of the hypertension drug captopril. More research is needed, however, to determine if eating the mollusks provides a similar blood-pressure lowering benefit in humans.
The perfect pasta sauce
Adding the right ingredient can make olive oil even healthier. When Greek researchers mixed tomato peels with various cooking oils, they discovered that refined olive oil drew the most lycopene, a possible cancer-fighting antioxidant, from the fruit. For a quick sauce, saute a pint of cherry tomatoes (with their skins still on) and two cloves of thinly sliced garlic in 2 tablespoons of olive oil, until the tomatoes are just beginning to pop - 7 to 10 minutes. Add a handful of torn basil leaves and serve over grilled meat or fish, or toss with 2 cups of hot pasta. Labels: Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
| Friday, October 24, 2008 |
Power-packed meals that are high on the right things: health boosting, muscle building, fat burning and most importantly lip-smacking goodness! And it's just around the corner.
BY BRENDA JAMES
We've gone around the city (and beyond) to seek out some of the best restaurants in town and got the finest culinary gurus to whip up a Men's Health meal just for you. Now all you've got to do is go there and try it out.
Pistachio crusted lamb with feta and roasted vegetables
   
A meal that sates your cravings for a hearty dinner. The flecks of jade green pistachio on the tender lamb add a nutty texture to the meat. Cooked just right to be succulent and tender, the aroma will make you salivate all over your napkin. This dish is the chef's own version of the classic roast lamb, only so much better. And the cut of meat? Lamb loin; soft and juicy enough for a date meal even. "Lamb loin has minimal fat and marbling in the meat." says Chef Al Fithri Shah Albakri of Sevenatenine. Served with the meat is a wonderful mix of vegetables that includes fennel for its crunchiness, red radish which adds sweetness, radicchio for a tinge of flavorful bitterness and roasted eggplant for that silky-smooth texture. A meal that's best enjoyed with a glass of red wine or ask the mixologist on hand for options.
SEVENATENINE
Ascott Kuala Lumpur, No 9, Jalan Pinang, 50450 Kuala Lumpur Tel: 03 2162 7789 www.sevenatenine.com
WHAT'S IN IT
160grams lamb loin
2 tsp bread crumbs
1/2 tsp Sichuan pepper
20 g pistachio
1 tsp mustard
20g fennel
10g red onion
20g eggplant
2 small red radish
10g radicchio
5g goat feta cheese
3 French beans
Scrambled eggs with oatmean, flaxseed and chicken
A good breakfast gets you on the right side of the day. Also, the first meal stops you from bingeing on unhealthy snacks. "One of the primary ingredients in this dish is flaxseed, a gluten-free, fat-free fibre that gives a good kick start while keeping energy levels constant," says Westin's Chef Tournant, Farouk Othman. Add on a chicken breast and you have yourself a manly breakfast. The good chef also uses edamame (baby soybeans) for its buttery flavour and low fat mozzarella which lends a creamy slide-down-the-tongue sensation to the fluffy egg whites. For colour and a zing of riboflavin, Roma tomatoes are added making your breakfast a burst of colours on a plate. And the perfect way to finish this meal? The chef recommends a delicious soymilk smoothie.
THE WESTIN KUALA LUMPUR
199, Jalan Bukit Bintang, 55100 Kuala Lumpur. Tel: 03 2731 8333 www.westin.com/kualalumpur
WHAT'S IN IT
112 g chicken breast
7 g rolled oats
8 g flaxseed
1 tsp butter
1 tsp parsley
2 egg whites
14 g onions
40 g edamame
28 g spinach
25 g low fat mozzarella
1/2 tomato
Baked steak with balsamic vegetable ragout
 
There is a way to enjoy a steak without it leaving you feeling lethargic afterwards. The secret is in the blend ingredients and the portion. Go fusion for a truly unique twist to your favourite beefy plate. Here, the beef is baked and paired with local favourite veggies - five to be specific. This evens out your protein with your greens. "Naturally, this also adds balance in terms of textures and colours," says Chef Syaiful Bahri of Izzi Restaurant. A dash of Mexican spices made up of oregano, cheyenne pepper, cumin, black and white pepper permeates the beef perfectly and adds to the dish a dash of subtle exotica. And when you are satisfied with your meal, go for the perfect finish and sip on a refreshing glass of lemon and mint juice.
WHAT'S IN IT
150 g tenderloin steak
1 tsp light soy sauce
1 tsp Mexican spice
1 tsp olive oil
20 g button mushroom
10 g red capsicum
10 g green capsicum
10 g Bombay onion
1 head baby bok choy
15 g balsamic vinegar
IZZI RESTAURANT,
44-2A, 44-3A, 44-4A, 4th Floor, Jalan Sultan Ismail, 50250 Kuala Lumpur. Tel: 03 2141 4111 www.izzikl.com
Steak cod with galangal sauce
You don't need to settle for fast food just because you're on a movie date. Go for a real dining experience right there at the cinemas.
This low carb and low fat fish dish is definitely high on the taste scale. "Cod has great texture and absorbs flavours well," says Executive Chef, Benny Das of Paradiso. This means you'll get all the nutrients fish has to offer plus the satisfaction a delicious meal brings.
A key ingredient in this dish is galangal (also known as lengkuas or blue ginger), which infuses the fish with its unique earthy aroma. The mirin in the marinade adds a hint of sweetness to the dish, which means every bite will send your taste buds into a frenzy. All this delight is then served up with a light sauce that features edamame, asparagus and fresh shitake mushroom. This selection works great with
the place's non-alcoholic mojito.
PARADISO,
Lot 4-201, 4th Floor, The Gardens, Mid Valley City, Lingkaran Syed Putra, 59200 Kuala Lumpur. Tel: 03 2287 6348 www.gsc.com.my
WHAT'S IN IT
200g cod fillet
2 tsp light soya sauce
1 tsp dark soya sauce
1 tsp mirin
1/2 tsp organic brown sugar
7g edamame
2 stalks asparagus
5g red chilli
10 g shitake mushroom
3 g galangal
2 tsp olive oil
1/2 tsp corn flour
Saffron and pear braised lamb with shallots and French beans
You know that you are in for a hearty and satisfying meal when you see the plate brought to your table. Remember to gather a little of everything on your fork before taking the first bite. The different flavours that flood you taste buds will roll around in your mouth and get you and your date smiling. Chef de Cuisine Tim Yee of Rick's Cafe Casablanca chooses lamb shoulder for this dish and with good reason too. "It takes well to braising and longer cooking methods," he says. And true enough, the longer the cooking time, the more flavour goes into the meat. Finally when you do have a taste it just melts in your mouth. The delicate sweetness of the pear, along with the other ingredients, red shallots and French beans add fullness to your dinner. Pair this meal with a glass of Spanish red wine for the maximum taste experience.
WHAT'S IN IT
200 g lamb shoulder (boneless)
1 piece pear
30g shallots
20g onions
1/4 g ground black pepper
1/4 g saffron threads
1/2 g ground ginger
1/2 g ground cinnamon
20 g baby French beans
5 g white radish
10ml red wine
300ml water
10ml olive oil
Salt to taste
RICK'S CAFE CASABLANCA,
One Bangsar, 63C Jalan Ara, Bangsar Baru, 59100 Kuala Lumpur. Tel: 03 2287 1618 www.rickscafe.com.my
Chicken with Mandarin and cashews
Feel like having a light lunch? Order this. Start your meal on a wholesome note with this dish, which is generous enough in portion to be shared as a starter or enjoyed as a personal entree. Crunchy and full-flavoured, this is a bite to remember, especially for lunch meetings where your focus is elsewhere. The generous sprinkle of cashews is not only good for your but it will tickle your palate too. "We've incorporated cashew nuts as it has a creamy taste that works well with the dressing," says Alicia Ng, owner of Marmalade. And a delightful dressing it is too. The Asian-inspired dressing, drizzled lightly over the ingredients, gives off a familiar yet exotic taste. The next step in the preparation is rice vinegar and finely cut young ginger intended to add that warm feeling in your belly. To whet your appetite further, the finishing touches to the plate is a generous topping of juicy mandarin oranges. The only thing to do after that is to sit back and tuck in heartily.
MARMALADE,
1F-18, 1st Floor, Bangsar Village II, I Jalan Telawi 2, Bangsar Baru, 59200 Kuala Lumpur. Tel : 03 2282 8301 www.ilovemarmalade.com.my
WHAT'S IN IT
1 chicken breast
1 cup romaine lettuce
1/2 cup shredded carrot
1/2 cup shredded cucumber
1 tbsp cashew nuts
1/2 cup mandarin oranges
1 tbsp rice vinegar
1 tsp minced young ginger
1 tsp soy sauce
1 tsp hoisin sauce
Pinch of salt
Key: HF-High Fiber, LF-Low Fat, LC Low Carb, HP-High Protein, LS-Low Sodium, FC-Fights Cancer, IF-Improves Immune Function
Go to the restaurants featured and eat well. These special dishes are only available this month and in November. Also, check out the previous BEST FOODS in our nutrition section, thanks for stopping by.
Labels: Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
| Tuesday, October 21, 2008 |
You think you know, but you don't know. Here are some of the facts we think would be useful for your knowledge
THE ULTIMATE FRUIT?
Coconuts have a bad reputation. That's because the meat of this fruit is largely composed of saturated fat. But while that may sound unhealthy, the hard science tells a different story
HARD FACT #1
Researchers in the Philippines found that coconut oil is an excellent skin moisturizer and that it kills germs.
HARD FACT #2
The primary saturated fat in coconut meat, cream, and oil is lauric acid, which lowers markers of heart-disease risk by improving your ratio of total cholesterol to good HDL cholesterol, report scientists in the Netherlands.
HARD FACT #3
Like olive oil and butter, coconut oil is ideal for cooking because heat doesn't cause its fats to oxidize—a reaction that can create unhealthy free radicals. Look for virgin or extra-virgin coconut oil, like Spectrum Organic. (spectrumorganics.com)
HARD FACT #4
Most of the saturated fats in coconut are "medium-chain" fatty acids. "These fats are preferentially burned for energy, instead of stored as belly fat," says Cassandra Forsythe, M.S., a nutrition scientist at the University of Connecticut.
HARD FACT #5
Coconut oil has antimicrobial properties, which may help fight off infections and pathogens, according to a recent study from Nigeria.
HARD FACT #6
Fresh coconut water, which is found in young, green coconuts, contains potassium, sodium, and glucose, and is also very palatable. In fact, scientists in Malaysia concluded that it's an ideal beverage for rehydrating after exercise. For a ready-to-drink product, check out O.N.E. 100% coconut water. (onenaturalexperience.com)
SMELL THE COFFEE
The scent of java may calm your nerves, according to Japanese scientists. In a study on sleep-deprived mice, the researchers found that the aroma of hot coffee triggered the production of brain proteins that helped protect rodents' nerve cells from stress-related damage. More research is needed to see if the same effect occurs in humans and to see how we might benefit.
Watercress
This leafy green, a member of the cabbage family, has a light, peppery flavor.
Why it's healthy
One cup of watercress has just 4 calories, but it's loaded with vitamins A, C, and K. What's more, it contains lutein and zeaxanthin, antioxidants that are beneficial for eye health.
How to eat it
Swap watercress for the lettuce on your next sandwich, or toss a bowl of the leaves with goat cheese, toasted pistachios, and your favorite vinaigrette. Labels: Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
| Thursday, September 25, 2008 |
Kicking your liquid-sugar habit may be the easiest way to lose your gut
 
 
By Tom Hansen
Men have a serious drinking problem. But it's not the dirty martinis and shots of tequila that we're hooked on. It's the soft stuff - regular soda, juice, and yes, the beloved grande mocha - that fuels our collective addiction. And perhaps more than anything else we swallow, these drinks are making us fat. "Our evolution over hundreds of thousands of years didn't prepare us to process liquid calories," says Barry Popkin, Ph.D., a distinguished professor of nutrition at the University of North Carolina. After all, he says, we drank only water for most of human history. For reference, you can figure that’s a duration of, say, 200,000 years. "High-sugar drinks didn't even exist until 150 years ago, and they weren't consumed in significant amounts until the past 50 years. This is just a blip on our evolutionary timeline," says Popkin.
The problem, it seems, is that beverages don't make us feel full. Popkin hypothesizes that we developed this way so that satisfying our thirst with water wouldn't also blunt our hunger for food. Unfortunately, our bodies weren't reprogrammed for the 21st century, a time when more than 20 percent of our total calorie intake comes from beverages. Perhaps all of this explains why our appetite for sugary drinks is seemingly insatiable: The drinks taste great but aren't filling.
When Purdue University researchers had people consume 450 calories a day from either; jelly beans or soft drinks for 4 weeks, the candy-eaters consumed no more total calories than usual. The soda swiggers, however, downed 17 percent more calories each day. So on a 2,500-calorie diet, for example, the pop drinkers would have taken in an extra 425 daily calories. "People simply don't reduce their food intake when they drink their calories from soda and other beverages," says Popkin. Not surprisingly, the group that consumed the liquid calories gained weight during the study.
Now consider that the average person consumes 459 calories, most of which come from sugar, in the beverages he or she drinks each day. So by cutting back or even eliminating the kinds of drinks that contribute to those empty calories, you'll instantly kickstart weight loss. Where to begin? Start by slashing your consumption of regular soda, and focus on chugging more H2O. (Reminder: Your muscles are almost 80 percent water, so don't be stingy with it.) Then use this guide to fill out the rest of your drink list.
DRINK OFTEN
TEA
After water, tea is the world's most popular beverage. But in so many places, regular soda rules. That's a shame, because not only does tea contain antioxidants that may help protect against heart disease and fight cancer, it's also calorie-free — that is, as long as you opt for the unsweetened kind. Case in point: A bottle of Snapple original-flavor green tea contains 33 grams of added sugar—the equivalent of 14 sugar cubes. So, check labels: You want beverages that provide little or no sugar. To make your own comparisons, remember that every 4 grams of the sweet stuff is the same as eating one sugar packet or sugar cube. But what if the product label doesn't list nutrition information? That's good news, since it's an indicator that the calorie content is negligible. For instance, you typically won't find a nutrition label on tea bags, because they contain less than 1 gram of carbohydrates per serving, and thus, virtually no calories. While green, black, and oolong bag teas are all great choices, there are many other types of tea that come in a variety of different flavors. Check out these four, but experiment with as many as you can. You'll no doubt find several you enjoy, and you won't miss the sugar at all.
• Mighty Leaf Bombay Chai - Contains caffeine and bold flavors, making it ideal for kick starting your day.
• Adagio Roobios - This South African herbal tea is caffeine-free, tastes naturally and subtly sweet, and comes in 13 flavors. For similar alternatives, try honeybush and chamomile teas.
• Stash Peppermint - A cup or two of this refreshing herbal tea is a great finish to any meal.
• Tazo Sweet Cinnamon Spice - It's spicy, but not overwhelmingly so, with a touch of sweetness. Makes for a soothing pre-slumber drink.
COFFEE
Like tea, unsweetened coffee is filled with healthful compounds and almost no calories. But when was the last time you drank unsweetened coffee? With the advent of Starbucks and similar establishments, calories from coffee are skyrocketing. In fact, gourmet-coffee drinkers consume, on average, 206 more calories a day than people who sip regular joe. But chances are, you may not be ready to kick your Starbucks habit entirely. So we scoured its menu for items that contain less than 20 calories. Here's what we found, all of which are good options:
• Caffé Americano - A grande (16 ounces) has just 15 calories.
• Espresso - One ounce Starbucks' single-shot serving size contains 5 calories.
• Coffee of the week - A grande has 5 calories.
• Tazo Tea - No, it's not coffee, but besides water, it's the only other drink on Starbucks' menu that has 0 calories. Just make sure you order the plain version - not the syrup spiked, juice-infused, or latte kinds, all of which contain added sugar and calories.
DON'T OVERDO IT
MILK
Like soda, milk doesn't make you feel full, says Popkin. However, other researchers disagree. And because milk contains bone-strengthening calcium and muscle-building protein, it's a worthy beverage to work into your daily calorie allotment. (Of course, you can also derive the same nutrients from solid dairy foods, such as cheese and yogurt.) Still, some studies show that milk drinkers are leaner than those who skip the beverage — so unless you're downing it by the gallon, it's not likely to be the reason for your love handles. If you're trying to manage your weight, make it a policy to cap your intake at two glasses a day. Just make sure you opt for the unsweetened kind — flavored milk is loaded with added sugar. Interestingly, in an analysis of vending-machine sales in schools, flavored milk, such as chocolate and strawberry, outsold the regular kind nine to one. That just goes to show that our taste for sweet drinks isn't limited to sodas, coffee, and tea—and it probably starts at a young age.
ALCOHOL
The old saying, "You can get too much of a good thing," is right on the money. Moderate alcohol consumption—one to two drinks a day—has been shown to reduce your risk of heart disease. The downside, of course, is that alcohol contains liquid calories and may even boost your appetite. Plus, unlike fat, carbohydrates, and protein, the calories in alcohol can't be stored in your body—so they have to be used immediately. As a result, your body stops burning fat until the alcohol is processed. This takes about an hour for every drink. So think about that at the next happy hour.
JUICE
Here's the myth we've been sold for years: All juice is healthful because it comes from fruit. This has led many people to take a more-is-better approach to these beverages. The trouble is, many juices contain not only the natural sugar from the fruit, but also copious amounts of added sugars, so that they aren't as tart. Cranberry juice, in fact, is too sour to drink when it hasn't been sweetened. Keep in mind, though, that a medium orange contains just 62 calories and 12 grams of sugar, and it has 3 grams of belly-filling fiber. An 8-ounce glass of Minute Maid OJ has 110 calories, 24 grams of sugar, and no fiber. So the best approach is to eat the whole fruit, which also ensures that you get all the beneficial nutrients. (The skin of an apple is loaded with anti-oxidants.) And if you want juice, take it in smaller doses—2 to 3 ounces is a good rule of thumb. Another option: Go ahead and have the juice, but make sure you’re monitoring your total calorie intake.
DIET SODA
Because diet drinks, such as diet sodas and Crystal Light, are artificially sweetened, they typically contain 5 calories max per serving. So they won't directly lead to weight gain. But guzzling these beverages all day long does lead to one potential problem: You drink less of everything else. So having one or two diet sodas a day is fine, but if you're downing five or six 12-ounce bottles, that means you’re limiting your intake of healthful beverages, such as tea. Also, emerging research suggests that consuming sugary-tasting beverages—even if they're artificially sweetened—may lead to a high preference for sweetness overall. And that might best explain why nobody takes their coffee black anymore.
Labels: Health, Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
| Tuesday, September 23, 2008 |
Eat well while you eat out. Sounds difficult? Well that's because you haven't checked out the restaurants in our BEST FOODS list. Dine out and have a healthy and hearty meal right now
By Brenda James
To make sure you're getting all the nutrients for healthy, fit body and the lip-smacking delight of a good meal, we've gone out and found some of the best restaurants in town. We handed them a list of MH certified ingredients and then we let the culinary geniuses from each dining place whip up an exclusive Men's Health meal. Want a taste? Just head over to these 5 restaurants this month.
POACHED BUTTERCOD WITH TOMATO RELISH
A delightful meal that will dazzle you with its presentation. Perfect date food.
When this dish arrives, the first thing you'll notice is the colors. Beautifully presented, you'll soon realize that there can be more to fish than being served with chips and heavy tartar sauce. "Buttercod has a creamy texture and when paired with this combo of vegetables, it brings out the best results," says Xanthus Kong, co-owner of Frames. A special feature of this dish is, it is wrapped in spinach and then poached. The spinach infuses the fish and adds a lovely shade of green.
Low in carbs with no added salt, the buttercod is rich in flavor from the olive oil and oregano used. With every mouthful, try to get a bit of everything on your plate to appreciate the harmony of the ingredients. And if you can't get enough of the tomato puree, ask for an extra serving.
WHAT'S IN IT
400g buttercod fillet
3 stalks asparagus
1 piece oyster mushroom
1 piece button mushroom
150g corn on the cob
20g shallot
20g zucchini
10g spinach
30g tomato
10ml lemon juice
20ml olive oil
5g oregano
150g chopped tomatoes
    
Get it at
Frames, B-1-3, TTDI Plaza, Jalan Wan Kadir 3, Taman Tun Dr Ismail, 6000 Kuala Lumpur.
Tel: 03 7722 5784
PRAWN WITH FRUIT SALSA CITRUS
When you're out celebrating, it's always great to start your meal experience off with something a little more fancy. Say seafood!
Succulent prawns and luscious fruit go wonderfully well here. "The choice of fruit and cooking method brings an interesting twist to the usual prawn cocktail," says the creator of the dish Chef Benny Ong of Screaming Bananas.
"It's important to cook the prawns just right so that the texture is retained," he says. Prawns should be firm and not rubbery, which is a sure sign that it’s overcooked. To add a touch of Asiana into the dish, dragon fruit is added with kiwi and orange. The result? An interesting marriage of taste, bite and color. Lastly a generous sprinkle of mint is used to complete the compote of fruits and brings out the subtle flavor of the shrimp. Here's a dish that whets your appetite. Bring on the entrée please.
WHAT'S IN IT
8 medium sized prawns
10ml oil
8 pieces mint leaves
3pcs salad leaf
1 dragon fruit
1 orange
1 kiwi
Salsa
3ml golden syrup
1tsp lemon juice & zest
3grams red chilli
1/2 clove garlic
Pinch black pepper
Pinch salt
   
Get it at
Screaming Bananas, Unit 211, Block C, Phileo Damansara 1, No 9, Jalan 16/11, off Jalan Damansara 46350 Petaling Jaya.
Tel: 03 7665 1063
YAM NEUR YANG (GRILLED BEEF SALAD)
There is nothing like having Thai food on days when you just want to take a break from the normal fare.
Well, the north border just got a little closer. Their take on grilled beef salad is nothing short of mouthwatering. "This dish is a classic but our version is more health conscious," says Maggie Ang, owner of Kinnaree. This MH approved recipe contains no added oil or sugar and it's served without rice. "Plus, we've added an assortment of vegetables for texture and fiber," adds Ang.
Tenderloin is selected as the cut of choice as it is leaner and marinades well. A little lime juice and a few slivers of abalone mushroom enhance both the flavor and the texture of the dish, Ang recommends washing it down with a steaming glass of Kinnaree's lemongrass and pandan infused tea. Order it as a main course or share it as a starter, the portion is quite generous.
WHAT'S IN IT
210grams sliced beef
30grams abalone mushroom
25grams shallot
2tsp fish sauce
6grams bird's eye chili
20grams lime juice
20grams spring onion
30grams tomato
Get it at
Kinnaree Thai Restaurant, 12-1, Palm Square, Jaya One, 72A, Jalan Universiti, 46200 Petaling Jaya, Selangor. Tel: 03 7957 3920 www.thaiinspired.com
CHICKEN IN PUMPKIN AND CARROT BROTH
If it is a pick-me-up that you crave, don't settle for the carb-laden variety. Try this.
Here's a dish that can be enjoyed at anytime of the day and it will be enough to satisfy you. This way you won't be bingeing on something that is bad for you. Inspired by a fusion of Thai, Indonesian and Malaysian delicacies, Nusmawati Yunus, owner of Brisik created this recipe making sure that it is rich in vitamins and beta-carotene. Low cooking time means high in nutrition and flavor says Nusmawati. Also there are no added salt and the aroma and taste come directly from the lemon, basil and parsley.
While this can be a complete main course, you can also ask for the option of enjoying this with fresh spinach, soya bean or carrot noodles.
WHAT'S IN IT
200grams boneless chicken breast
2 tsp olive oil
1/3 cup carrot extract
1/3 cup pumpkin extract
1/3 cup radish
1 tsp custard powder
1 pinch London curry powder
1 pinch pepper
1/2 tsp dried parsley
1/2 tsp dried basil
1/2 lemon
 
Get it at
Brisik Cafe, M10-1, Palm Square, Jaya 1, 72A, Jalan Universiti, 46200 Petaling Jaya.
Tel: 03 7958 6681
Herb Beef Ragout in pita
Lunch doesn't mean hurried, unhealthy eats. Not when you can have this.
Put that sandwich down and pick up this pita pocket stuffed with a wholesome filling. The beef ragout looks like bolognese but is best described as a much healthier version of the Italian classic. This delight is made-to-order and that means freshness you can't beat. Even the pita bread made with high-fiber whole-wheat flour comes out hot as insisted by Chef Dhillon Ng of Bisou.
The flavor is given an extra zing with a dollop of Dijon mustard. "The mustard keeps the filling moist without the need for any fatty condiments," adds Ng. And what else keeps this succulent dish? Romaine lettuce, roma tomatoes and red onions add fiber and a high crunch factor. Finish this meal with a glass of sugar-free fruit juice and you're fuelled, sated and refreshed for the second half of the day.
WHAT'S IN IT
200g ground beef lean
1 whole-wheat pita bread
1/4 cup tomato
1/4 cup lettuce
1/4 cup onions
1tsp mustard
Get it at
Bisou, Asian Heritage Row, 58, Jalan Doraisamy, 50300 Kuala Lumpur.
Tel : 03 2697 0131
www.bisou.com.my
Go to the restaurants featured here and eat well. Everything you see here is available this month and in November.
Labels: Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
|
These simple tips will help provide the best advice to ensure you stay healthy starting from the inside-out
A NUTRIENT FOR YOUR NOGGIN
Be a forward thinker: Consuming more beta-carotene may save your brain, according to a new Harvard study. The scientists found that men who took 50 milligrams of the antioxidant every other day for 15 years significantly delayed cognitive aging compared with those who skipped the supplement. "Beta-carotene appears to help fight the oxidative stress that damages brain cells over time," says study author Francine Grodstein, Sc.D. "The key may be to take action early, before cognitive function has a chance to decline." So take a daily multivitamin, like Centrum (drugstore.com), and eat plenty of foods high in beta-carotene.
Think: orange-colored vegetables.
STEALTH HEALTH FOOD - HOLY BASIL
This popular Indian herb, also known as tulsi, is the ideal ingredient for infusing freshness and flavor into almost any meal.
WHY IT'S HEALTHY
Animal studies have shown that natural chemicals in holy basil may help fight diabetes, heart disease, and cancer. You can find it at specialty stores and farmer's markets, but if you’re short on time, try fresh sweet basil, available at your local grocery store.
HOW TO EAT IT
Fresh is best. Chop up a healthy dose of the herb and scatter it on scrambled eggs, soups, or stir-fried dishes.
 ABOUT THAT APPLE A DAY...
People who eat apples are healthier, according to a study presented at this year's Experimental Biology Conference. Researchers found that people who had eaten apple products within the past 24 hours were 27 percent less likely to develop metabolic syndrome, and had a 36 percent lower risk of high blood pressure. It’s simple: "Apple eaters pay more attention to their diets and may have a healthier lifestyle," says the lead researcher, Victor Fulgoni III, Ph.D. Eating fruit instead of packaged snacks can net you more vitamins and nutrients and fewer empty calories.
Labels: Nutrition |
|
| posted by MH Author @ 12:01 AM |
|
|
|
|
|
| Tuesday, September 9, 2008 |
 If you have ever wondered if what you eat when you are dining out is going to ruin your eating plan, then we've just made it easier for you.
By Brenda James
Contrary to popular belief, you can eat right and eat well at the same time. Plus, you can do this dining at your favorite restaurants. Here's what we've done. We've gone around to some of Kuala Lumpur's best restaurants and handed out a list of ingredients. From there the masters of culinary from each dining place have whipped up a special meal just for us. So from this month till November, watch this space for delicious manly meals and head out to sample the MH exclusive menu.
Roast Chicken Supreme
Bring a date for a finer dining experience instead of your usual hangouts.
And if you know where to go, you won't have to worry about heavy cream and butter-laden in your main course. Here is a low carb and low fat chicken dish served with mushroom duxelle and garlic soy spinach that is lips smacking good.
"It has been presented to look like a classic meat, potato and vegetable combo but instead of potatoes, button mushrooms were used," says Chef Dhillon Ng of Bijou. Button mushrooms have a milder flavor and is cooked with low fat milk to create a mashed potato like consistency, he adds. The spinach that comes with this satisfying meal is combined with soy and garlic making it a flavorful delight that goes incredibly well with the chicken.
WHAT'S IN IT
2 tsp olive oil
200g chicken breast
1/3 cup spinach
1/3 cup button mushrooms
1 -2 tsp soy
20ml low fat milk
5g chopped garlic
   
Bijou, Ground Floor, Damai Sari, Mont Kiara Damai, 3 Jalan Kiara 2, Mont Kiara,
50480 Kuala Lumpur.
Tel: 03 6201 2131
www.bijou.com.my
Pan Fried Beef in Spicy Sichuan Sauce
Authentic Chinese fine dining cuisine that dazzles taste buds without the worry.
According to Chef Eric Chew of Parkroyal Hotel's Si Chuan Dou Hua Restaurant, authentic Sichuan style cooking keeps with tradition that everything is made fresh without artificial flavors added on. In creating this special dish Chew says that broccoli and beef pair up well together and the quick cooking treatment allows the nutrients in the broccoli to be retained while adding texture and crunch to the succulent beef.
If beef is not your thing this dish can be substituted with venison or chicken. "With the same delicious results," adds Chew. Finish this meal in true Sichuan flair and have a special cup of tea. The chef recommends a steaming serving of Eight Treasure Tea.
WHAT'S IN IT
250 g sliced beef
4 large lettuce leaves
1/4 cup broccoli
2 slices onions
2 tsp soy sauce
30g Sichuan chili paste (broad beans, ginger, vegetable oil and spices)
20g Sichuan peppercorn
8g spring onion
5g sugar
10g garlic
10g ginger
10g vinegar
15g potato flour
Si Chuan Dou Hua Restaurant, Parkroyal Kuala Lumpur, Jalan Sultan Ismail, 50250 Kuala Lumpur Tel: 03 2147 0088 www.sichuandouhua.com
Chicken Fajita Wrap
These wraps debunk the preconception that nutritious food is low on the taste quotient.
Quite the opposite, in fact. These minimalist wraps cleverly utilize the natural flavors from the melange of ingredients for a winning combo - say it with me folks, who needs mayo? While most fajitas dishes come with guacamole, this version comes without as its creators wanted the taste of the moist and the marinated chicken unmarred.
This is the perfect lunch option says Executive Chef, Donald Pezar. There are no heavy sauces here, just plain goodness stuffed into a tortilla. Pezar has also whipped up a vegetarian version of this dish if that is what you prefer. "It's packed with different vegetables, each adding its own distinct flavor and texture." To really know which you'll like, it is best to sample them all.
WHAT'S IN IT
1 flour tortilla
150g chicken (pre-marinated)
25g onion
25g capsicum
25g asparagus
25g carrot
25g cucumber
10g almond pesto (served on the side)
Chicken marinade:
I tbsp olive oil
Salt and pepper
1 tbs Worcestershire sauce
8ml fresh lime juice
1/2 tsp cumin
Eccucino, Prince Hotel & Residence Kuala Lumpur, Jalan Conlay, 50450 Kuala Lumpur
Tel: 03 2170 8888
www.princehotelkl.com
Pissaladiere Primavera
Fancy a pizza? Well, you won't even notice that this favorite is low in fat. But it is.
"Here is a dish that can be enjoyed anytime of the day and it's definitely healthier than fast food," says Dhillon Ng, who is also the chef for Bianco. Ng's creation also does not contain processed meats and cheeses, so you know that you are getting a hearty meal that is good for you.
"Any type of pizza needs cheese and we have incorporated two types - ricotta for its creamy texture and parmesan for it distinct taste," he says. This is a good pairing and works well when combined with the olives, capsicum and rocket. Everything is made from scratch here and as such, you'll taste the freshness for yourself.
This pizza is meat-free, but if you crave your meats then ask for healthy toppings such as tuna or roast chicken.
WHAT'S IN IT
1 flatbread
3 tsp ricotta cheese
2 g parmesan cheese
1 clove garlic
1 tbsp pesto
50 g capsicum
50g black olives
5g wild rocket
1 tsp peppercorn
Bianco, Unit pg-01, Tropics Shopping Centre, No 15, Jalan PJU 8/1, Damansara Perdana, 47820 Petaling Jaya Tel: 03 7724 2878 www.bianco.com.my
Carne Asada
A taste of Mexico for meat lovers here in KL
An interesting sounding dish, Carne Asada is from Mexico and according to Frontera Bar & Grill's Larry H Martin, it simply means grilled meat. But simple, this dish is not. The meat is marinated for hours and then cooked on a very hot grill. "This will result in a cut of meat which is not only cooked right but also juicy and packed with flavor," says Martin. The mix of carefully selected spices gives this dish its distinct taste, notably the earthiness from the cumin and the heat from the paprika and cayenne peppers.
If you aren't in the mood for such a hearty meal then ask for the salad option. "The grilled meat can also be sliced thin and served on top of a salad, resulting in a meal that is not just healthy but substantial as well," he adds.
WHAT'S IN IT
250g sirloin steak
1/3 cup of capsicum
1 large red onion
1/8 tsp paprika
1/8 tsp white pepper
1/8 tsp oregano leaves
1/8 tsp cayenne pepper
1/8 tsp cumin
1/8 tsp black pepper
1 tsp soy sauce
1 tbsp olive oil
1/2tsp lemon juice
Frontera Bar and Grill, No 18-8-2, Block L, Palm Square, Jaya One, No 72A, Jalan Universiti,
46000 Petaling Jaya. Selangor. Tel: 03 7958 8515
Go to the restaurants featured here and eat well. These special dishes are only available this month and in November.
Labels: Nutrition |
|
| posted by MH Author @ 3:01 PM |
|
|
|
|
|
| Wednesday, July 30, 2008 |
If you like Asian food, you're in luck: Shirataki noodles make any meal healthier. That's because the Asian staple is loaded with a highly soluble fibre called glucomannan. In a recent study, researchers in Thailand found that just 1 gram of this obscure fiber significantly slows the absorption of sugar into your bloodstream after you've eaten a carb-heavy dish. That means your body has a steady supply of energy instead of experiencing the kind of overload that can lead to fat storage and blood-vessel damage, says the study author, Supornpim Chearskul, M.D. In fact, a single serving of shirataki noodles contains up to 3 grams of glucomannan. Find them ready to eat at miraclenoodle.com.
FRUIT RECALL
Memory grows on trees. The antioxidants in bananas, apples, and oranges may help protect you from Alzheimer's, report Korean scientists. In a test-tube study, the researchers discovered that plant chemicals known as polyphenols helped shield brain cells from oxidative stress, a key cause of the disease. Add more fruit to your diet by slicing an orange into a tossed salad.
ENEMY OF THE PROSTATE
Bad fats may terrorize more than your ticker. In a 13-year study, Harvard scientists found that men with the highest blood levels of trans fats had more than twice the prostate-cancer risk of men with the lowest levels. The researchers aren't sure what the link is, but point to previous studies that blame trans-fat intake for increased inflammation and insulin resistance, both of which may play a role in the progression of prostate cancer. Cut your consumption by avoiding two of the top culprits, doughnuts and cookies, as well as packaged foods containing hydrogenated oil.
STEALTH HEALTH FOOD >>ARONIA BERRY
Once revered by Native Americans as a miracle fruit, this tiny, tart berry (also called a chokeberry) has resurfaced as a superfood.
WHY IT'S HEALTHY: No fruit packs more anthocyanins, potent cancer-fighting antioxidants that lend the berry its deep purple color. Because of this, aronia has been shown to fight cardiovascular disease, chronic inflammation, and even liver damage in rats.
WHERE TO FIND IT: Slurp down the benefits of aronia with a bottle of Oki, a juice blend that balances aronia's sharp flavor with the natural sweetness of a mix of other antioxidant powerhouses, including blueberry, black currant, and acai. (orendainternational.com)
Labels: Nutrition |
|
| posted by Admin @ 3:54 PM |
|
|
|
|
|
|
YOU'LL ALSO NEED
Olive oil
Salt and pepper
1 Tbsp balsamic vinegar
28-oz thick-cut (1-inch), bone-in pork chops
2 Tbsp pine nuts, toasted
2 firm peaches or nectarines, halved and pitted
1 small red onion, thinly sliced
½ cup crumbled blue cheese
HOW TO MAKE IT
1 Preheat a grill set on high. Brush the pork with olive oil and season with salt and pepper. Grill for 4 to 5 minutes on each side. The outside should be charred (not burned), but the meat should be light pink in the middle.
2 While the chops cook, brush the peach halves with oil and add to the grill face-down. Grill for 5 minutes or until soft. Remove, slice, and toss with the pine nuts, onion, blue cheese, and vinegar. Add salt and pepper to taste. Top each chop with half the salad and serve. Makes 2 servings Eat with Fresh arugula tossed with olive oil and lemon.
PER SERVING
430 (calories), 38 (grams (g) protein), 16 g (carbohydrates), 24 g fat (9 g saturated), 2 g fibre, 530 (milligrams sodium)
Labels: Nutrition |
|
| posted by Admin @ 3:32 PM |
|
|
|
|
|
| Monday, June 30, 2008 |
YOU'LL ALSO NEED
Salt and pepper to taste
2 limes, cut into wedges
1/2 cup chopped fresh cilantro
1 carrot, peeled and grated
1 head Bibb lettuce, washed and dried, leaves separated
12 oz flank, skirt, or sirloin steak
1 Tbsp chili sauce (we like sriracha)
1 jalapeno pepper, thinly sliced
2 Tbsp fish sauce
1/2 red onion, thinly sliced
HOW TO MAKE IT
1 Heat the grill or grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper and toss it on. Cook for about 4 minutes on each side, until it's firm but yielding to the touch. Let it rest for 5 minutes.
2 Combine the chili sauce, fish sauce, and juice of one lime in a small saucepan over low heat.
3 Slice the steak thinly (if it's skirt or flank steak, be sure to cut against the grain) and drizzle half of the warm sauce over it. Set out the jalapeno and onion slices, cilantro, carrot, lettuce, and remaining lime wedges and sauce. Use the leaves like tortillas to wrap up the steak slices with the other ingredients. (Save some lime and sauce to use on your wrap as you eat.) Makes 2 servings
PER SERVING
290 CALORIES, 40 GRAMS (G) PROTEIN, 14 G CARBOHYDRATES, 8 G FAT (3 G SATURATED), 4 G FIBER, 1,520 MILLIGRAMS SODIUMLabels: Nutrition |
|
| posted by Admin @ 2:43 PM |
|
|
|
|
|
| Thursday, June 26, 2008 |
Fresh-Picked Cancer Prevention
Produce may keep the proctologist away. National Cancer Institute researchers found that eating fruit may prevent colorectal polyps, growths that often precede cancer. In the study of 32,000 people, scientists determined that consumed five servings of fruit daily were 38 percent less likely to have polyps. Fruit contains gel-like fibre that slows digestion in gastrointestinal tract. The result is lower blood sugar - elevated levels may promote the growth of cancerous cells in the colon, says the study author, Amy Millen, Ph.D.
Sack Your Sadness
Call it an antidote to your inner Woody Allen: Omega-3s may calm your neurotic side, says a new study in the journal Psychosomatic Medicine. Researchers found that men with the lowest blood levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) were more likely to have neuroses, risk factors for depression. EPA and DHA are key brain components, and higher levels of each can bolster serotonin and dopamine, potent mood enhancers, say the study authors. For nature's best antidepressants, see MH "Fish Finder" on the next page.
Extinguish Inflammation
Skip the mashed spuds. A low-carbohydrate diet cuts inflammation, a cause of cancer, diabetes, and heart disease, report University of Connecticut scientists. When they put 40 overweight adults on either a lowcarb or low-fat diet for 12 weeks, blood samples revealed that only the carb-pared menu reduced inflammation-by 30 percent. Cutting carbohydrates wards off blood-sugar spikes, which increase oxidative stress, a cause of inflammation, say the study authors.
[On Our Radar]
Help Your Handicap
Look out, Tiger. Phosphatidylserine (PS), a newcomer on the dietary supplement scene, may help improve your golf game, report German researchers. When golfers with handicaps ranging from 15 to 40 took 200 milligrams (mg) of PS daily for 6 weeks, their combined accuracy levels increased nearly 25 percent. That's because phosphatidylserine may help dampen stress hormones, allowing you to concentrate better, say the researchers, who will test a PS-infused snack bar on golfers later this year. In the meantime, a 200 mg dose of the supplement could make that next 8-foot birdie putt a bit easier to drain.
Labels: Nutrition |
|
| posted by Admin @ 1:28 PM |
|
|
|
|
|
