K-POP

 NOwaday,s k-pop plays alot of role in teenager's lives. and I have no doubt after listening to these music.They are obsessing!

 

 

 

Snsd- I got a boy

 

 

 

T-ara - sexy love

 

 

 

 

 

Rain sound-B.A.P.

 

 

 

 and Etc. Find your main band ;)

Exercise success!

Here are advices you might need for your diets.This may give you some inspiration to aim your goal!

“I very nearly said no, just because I thought it would be logistically too hard – family, work, all those normal excuses,” she says. “But I knew that I needed to do it, so I said yes. That was the start of not coming up with excuses.
“With the first Boot Camp programme, the physical changes were undeniable and the emotional changes were massive. I broke through mental barriers I have had all my life.”

Kirsty's tips

Exercising as part of a group makes you accountable

“At Boot Camp, we paired up,” says Kirsty. “We sent a ‘rise and shine’ text to each other at 5.30am and if our partner didn’t show, there were consequences: we had to do extra push-ups or sit-ups!”

Excuses go away once you begin to experience success

“The first time the alarm goes off at 5.30am and it’s raining, you have to make yourself go and do it… and you survive. So next time the ‘but it’s raining’ excuse pops up, you can remind yourself: ‘I’ve done it before in the rain and it wasn’t that bad’.”

Excuses are short-term

“The trick is to refocus on further down the track,” says Kirsty. “Focus on the long-term benefits of making the changes you are trying to make.”

The past is just that – the past

“Maybe you were teased as a primary school kid for always being last in the running race so you’ve always thought ‘I’m not a runner’. Through Boot Camp I proved that I can run five or six kilometres. It is possible to become something you never thought you could be.”

The 30-minute indoor workout that works

You don't have to leave your house to get in shape or keep your fitness levels up when the weather's not the best. We've designed this 30-minute indoor workout to suit every fitness level – including those who are starting out after hibernating during winter.
For best results, this programme combines cardio (star jumps and step-ups) and strength training exercises (push-ups and squats).
A 2001 US study found combining these two kinds of exercise will help you get fitter faster. Doing both exercise styles enhanced strength by 21% and endurance 11% above the fitness benefits gained from doing cardio training alone.
The goal of this indoor workout is to raise your heart rate with 30- to 60-second bouts of cardio between sets of strength exercises.

Home gym ideas

Keep things simple when you work out at home. You don't want to clutter your living space, and keeping things in the cupboard usually means they will stay there.
Buying simple, small pieces of equipment are a wise investment. A Swiss ball, a resistance band or a set of small weights won't cost the world. A workout DVD, box step, skipping rope or yoga mat are other inexpensive exercise items good for home use.
But if your budget doesn't allow for this, be creative. Do bicep curls with cans of tomatoes or beans, or add more weight to your squats by holding a couple of 1.5-litre water bottles.

Warming up

During cooler months, spending time warming up takes on greater importance as your muscles are cold, tight and therefore more susceptible to injury.
To warm up properly, gently move the muscles you plan to use in your workout in preparation for the more strenuous activity that is to follow. Some fun ways to warm up at home include star jumps, skipping (if your ceilings are high enough), dancing or even jumping on a mini-trampoline – if you have the room. Hallways make good jogging lanes, too.

6 ways to keep fit when it's cold

• Go shopping. Coincide your workout with window-shopping. Map out an outdoors walking route through a retail precinct and get friends to join in the fun. Or contact your local mall to ask about mall-walking – an exercise initiative that some main urban shopping centres have on offer.
• Be a sport. Join a sports team to enjoy the social and fitness rewards. Making a commitment to a team means letting the side down is not an option, so you are less likely to skip training. Try tennis, soccer, baseball or lawn bowls.
• Sign up. Join the gym. A fitness instructor will design an exercise programme to meet your personal fitness goals.
  Bushwalking. Cooler weather is perfect for the great outdoors. Plan a day or half-day walk with friends or family. Pick a trail to suit your current fitness level and take on steeper trails as you get fitter.
• Get in front of the TV. Buy workout DVDs to enjoy exercising in home comforts.
• Lap it up. Swim laps in a heated pool for a low-impact, effective exercise.

Easy 8-step circuit class

1. Warm up (7 mins)

For 5 to 10 minutes, do gentle exercises to warm up your whole body. Run, skip, dance.

2. Strength: Legs (3 x 1 min)

Squat with calf raise: With your feet shoulder- width apart and your hands across your chest, slowly bend at the hips and lower your bottom backwards, as if you were going to sit on a chair. When you get to no lower than 90º, pull yourself back up to a standing position. Back at the starting position, slowly bring yourself up onto your toes. Only go as high as you can, then lower yourself back down so your feet are flat on the floor.

• Complete 3 sets of 15 repetitions.
• What it works: quadriceps (thighs), gluteals (buttocks), hamstrings and calves (legs).

3. Cardio: Boxing (3 x 1 min)

Make a fist and punch the air in front of you. Box to the count of 1 to 10, then 10 to 1 in the following sequence: 1…, 1,2… 1,2,3… 1,2,3,4… and so on to 10, then count down to 1.

• Complete 3 sets between sets of exercise 2.

4. Strength: Chest (3 x 1 min)

Push-ups: Lie on your stomach with palms on the floor slightly wider than shoulder-width apart. Keep knees on the floor, slightly bent with your ankles crossed. Straighten your arms as you push your body up off the floor. Engage your abdominal muscles to stop your back from sagging. Don't lock your elbows at the top. Slowly lower your chest to the ground. When your elbows form a 90º angle, your chest shouldn't be touching the ground. Straighten your arms to push yourself up.

• Complete 3 sets of 12 repetitions.
• What it works: chest, shoulders and triceps (back of your upper arms).

5. Cardio: Step-ups (3 x 1 min)

On a stair or wooden box, step up 25 times as fast as you can leading with the right foot. Repeat sequence with your left foot leading.

• Complete 25 steps on each leg between sets of exercise 3.

6. Strength: Stomach (5 mins)

Crunches: Lie on your back with your knees bent and hands across your chest. Using abdominal muscles, slowly raise your body up while pushing your lower back into the floor. Come up to a 45º angle and hold for a second, before lowering yourself back down to the starting position. A Swiss ball is great for crunches. Lie on top of the ball with your feet shoulder-width apart on the floor, shoulders resting on the ball, and hands across your chest. Curl up the same way as you would on the floor.

• Complete 3 sets of 20 repetitions.
• What it works: abdominal muscles (rectus abdominis, and internal and external obliques).

7. Cardio: Star jumps (3 x 1 min)

Star jumps: Relive your primary school days by doing star jumps. Start with your feet together and your arms by your side. Jump feet apart while bringing your arms above your head, then jump back to your starting position.

• Complete 30 times between sets of crunches.

8. Strength: Back (3 x 1 min)

Alternate arm and leg raises: Kneel on your hands and knees on a towel or mat. Slowly straighten your left leg and right arm as you lift them parallel with the floor. Lower limbs to the starting position and do the same action with the opposite leg and arm to complete one.

• Complete 3 sets of 12 repetitions. Rest for 30 seconds between sets.
• What it works: lower back.

Reduce-stress diet

How stress affects our bodies

Our response to stress is largely due to a rush of hormones from the kidneys stimulated by chemical messengers in the brain.
The brain determines how we perceive and respond to stress and hormones cause the physical reactions. Even a stressful thought can cause a physical response.
Adrenaline is our number one survival hormone, taking priority over all other bodily functions. It causes the release of glucose, providing us with an immediate source of fuel needed in fight or flight.
Closely related, noradrenaline is the other 'immediate response' hormone, released from the inner part of the glands on each kidney. Cortisol, released from the outer part of the same glands, kicks in after the initial adrenaline rush, engineering the longer-term reactions.
It maintains the level of fuel required, ensuring it is only used by the parts of the body involved with fleeing or fighting, ie brain, heart and muscles. It also suppresses the effect of insulin, which would normally work to store excess glucose. Even protein stores, usually used in the repair of tissues, are being converted to glucose when cortisol is concentrating its efforts on supplying fuel. The body is no longer thinking long-term; it'll have little need for protein's repair work if death is imminent.
As well as fuel, more oxygen is needed in times of stress, facilitated by cortisol narrowing our arteries, while adrenaline increases our heart rate.

Alcohol and caffeine for stress relief?

A drink can seem the perfect antidote to a hard day's work. In the short term it is a stimulant, causing the release of mood-boosting serotonin.
Just like stress itself though, any benefits gained are related to amount. Increasing amounts of alcohol can have a depressive effect, because, like stress, it stimulates the release of adrenaline, increasing irritability and tension.
If letting go of the day's hassles can be done over a drink with friends then fine; the support of others is all part of de-stressing. If, however, one drink is becoming several night after night and is replacing time for a meal, you might need to consider just how beneficial drinking has become.
The same can be said for caffeine. This mainly as coffee, is the stimulant of choice for many of us first thing in the morning. It has the same mood-boosting, adrenaline-producing effects as alcohol, plus it inhibits the brain messenger designed to make us feel drowsy.
But coffee too can increase tension, irritability and exacerbate the effects of long-term stress. Limit yourself to three coffees a day, savouring the moment, rather than drinking them in a rush.

Long-term effects of stress

The long-term effects of a maintained stress response, and the resulting raised cortisol levels, are far reaching. Outside stressful situations, cortisol levels are normally raised during the day when we are active and needing energy, decreasing at night, giving us time to rest and repair.
In times of chronic stress, however, a constantly raised level of cortisol rids us of our ability to rest, causing disturbed sleep patterns.
Taking blood away from our digestive system in times of stress can also lead to several dietary disorders, such as Irritable Bowel Syndrome, diarrhoea or constipation; as bowel muscles are being over- or under-stimulated.
Ulcers are another classic symptom associated with stress through sustained irritation of the stomach lining, as well as weight gain, particularly around the stomach.
Finally, our resistance to disease and infection may be diminished. How many times have you picked up a cold or the flu when particularly busy at work or after a big life event, such as a wedding or moving house?

Comfort eating

For some reason 'oral gratification' is a common theme during stress, whether through eating, smoking, drinking or simply biting fingernails.
For many there is a fine balance between eating more and eating less when stressed. People who eat more are often those normally trying to control what they eat. Being stressed leads them to lose control of their eating, which can in turn lead to more stress and so on.
From a very young age we learn food can nourish more than just the body. Scientists have shown when animals are given stress hormones they also show pleasure-seeking behaviour, bearing out our preference for favourite foods, almost as a 'calming drug'. If your comfort foods are those which may cause weight gain or subsequent feelings of guilt, you'd be better finding a healthier way to pleasure.
Try going out for a walk in the fresh air or a relaxing bath rather than grabbing for the chocolate. (And there's always retail therapy!)

How to deal with stress

Faced with all these consequences of chronic stress, together with an increased heart rate, narrowed arteries and insulin suppression, it is no surprise heart disease, diabetes, bowel disorders and obesity are commonplace today. But can we help ourselves overcome or recover from stress through what we eat?
Our prehistoric response to stress was to make digestion a low priority; running from danger on a full stomach has never been easy. When stress continues over a period of days or weeks though, regular meals become essential.
A steady supply of energy will help stabilise blood glucose levels, which are often upset under stress and themselves capable of affecting mood and coping techniques.
Carbohydrate foods providing a slow release of energy are best; those with a low glycaemic index (GI), such as whole grain bread, muesli and fruit. Higher-fibre varieties will also help normalise erratic bowel movements.
Sugary carbohydrates can give an instant energy boost, but you do run the risk of causing a high then low blood glucose level. This in turn can cause irritability and mood swings, mimicking the symptoms of stress.
Protein foods, such as lean meat, fish or beans, work alongside carbohydrate foods, helping to regulate blood glucose levels, as well as being needed for growth and repair.
Fat intake is also going to be important when there are forces at work narrowing arteries and increasing heart rate. While it's important to minimise fat in the diet, fat types must also be considered.
The natural stress response increases our blood-clotting ability, an obvious necessity if injury is going to be sustained. In a long-term or psychological stress situation this becomes a disadvantage, so an increased intake of omega-3 fats, found mainly in oily fish, will help to counter those clotting factors.
As well as these major building blocks of a regular eating pattern, the cement holding them together must also be in place. Antioxidant vitamins A, C and E are essential to counter free radical damage, plus B vitamins, magnesium, zinc and iron. Each is involved in the many processes which are put under extra pressure when the body is stressed. Put this all together and a balanced meal is the answer.
Then there's how and when to eat. Three meals a day are essential to ensure a steady supply of stress-busting nutrition. If you skip breakfast, your body reacts as if it's being starved, hence stressed, conserving all the fuel it can.
We can also learn from the Europeans who take time over their meals, allowing our 'non-stressed' responses to normalise blood glucose levels. Your mother was right when she told you not to gulp your food. Eat and drink slowly, be merry for longer, then tomorrow you may not die.
We can't necessarily remove the source of stress through eating, but we can increase our tolerance of it and the chance of overcoming it, and lessen its long-term effects.
As Jeni Pearce, chair of the New Zealand Nutrition Foundation says, "Many people say they do not have time to eat well. I believe we are too busy not to eat well."

Tips for eating well with little time to cook

• Plan ahead, particularly if you are going to be home late.
• Carry snacks in case you miss meals.
• Stock up your store cupboard and freezer.
• Store cupboard foods: canned tomatoes, tomato paste, dried pasta, rice and noodles, tetrapaks of stock, soy sauce, baked beans, dried or canned lentils and chickpeas, canned fish, mixed herbs, stir-fry and
  curry sauces
• Freezer favourites: beef steak, chicken breast, stir-fry veg, prawns, bread, vacuum-packed stock, leftover fresh herbs

For quick and easy meal ideas, check out the '5pm panic' and the 'Ready in 20 minutes' recipes in the recipe section. Some of my favourites are:

• Baked potatoes: Fill with beans and cheese or cottage cheese and chopped capsicum or chilli mince or canned fish and sweetcorn
• Beef stir-fry: Beef strips, stir-fry veg, noodles, stir-fry sauce, cashew nuts
• Omelette/tortilla: Eggs, tomatoes, chives, serve with bread or add potatoes
• Prawn kebabs: Prawns, couscous, lemon, parsley
• Pita pizza: Pita bread topped with your choice of toppings - eg chicken, tomatoes, mushrooms, olives, capsicum, ham, onion
• Burritos: Or try making a burrito with mince or diced chicken, refried or chilli beans, grated carrot and zucchini, grated cheese (omit the mince for a vegetarian option)

Stress-busting super-foods

• Water: dehydration is exhausting, so keep drinking. If you reduce your caffeine intake, remember to replace coffee and tea with other drinks, such as water, fruit juice or fruit smoothies.
• Porridge: a great way to start the day, low-GI plus soluble fibre which is good for your heart.
• Bananas: medium-GI, high in fibre and magnesium. A great mid-afternoon snack.
• Red/orange fruits and vegetables: eg carrots, capsicum, tomatoes, oranges: low-GI, high-fibre and full of the antioxidants ß-carotene and vitamin C.
• Beans: low-GI, high in fibre, protein and B vitamins.
• Lean meat and seafood: protein, zinc and omega-3s.
• Nuts: B vitamins plus omega-3s in walnuts and magnesium in almonds.

Avoiding food poisoning

Summer is all about spending time outdoors with friends – an evening barbie with the family after a long hot day, a picnic on the beach with the kids, a few nibbles and drinks with mates at a live sporting event. But unfortunately food is more at risk of being contaminated by bad bugs in summer than at any other time of the year. With the right conditions these bugs can multiply in your food, leading to food poisoning and unpleasant side effects. Around 200,000 NZers are affected by food-borne illnesses each year, and some of these cases can be fatal. So it pays to handle and store food correctly.

Hands-on approach

For centuries microbes have been used in food production, primarily for preserving food, and are responsible for many popular foodstuffs such as cheese, yoghurt, bread and fermented foods. In recent years, beneficial bacteria known as probiotics have been deliberately added to food products such as yoghurt in an attempt to promote gut health.
But there are other microbes (bacteria, fungi, mould, parasites and viruses) that can accidentally get into food and cause food poisoning. These usually receive a helping hand from us. Imagine the number of microbes being transferred to your hands as you go about your daily business: opening door handles, using public transport, touching money as we pay our bills and typing on computer keyboards. Over the course of an average day, our hands can come into contact with more than 1000 different surfaces, and we may forget to wash our hands before handling food. Food poisoning incidents can also occur when food is kept at the wrong temperature, or incorrectly reheated, or it may have been subjected to cross-contamination (from mixing raw and cooked foods). All up, these inappropriate handling and storing methods can lead to more than 200 known diseases that can be transmitted through food.

Sussing out the symptoms

The symptoms of food poisoning can vary from mild to severe, and can occur immediately after eating or hours later. They can last anywhere from 24 hours to five days.
When you have food poisoning, you will probably experience one or more of these symptoms: vomiting, nausea, headaches, diarrhoea and stomach cramps. Depending on the contaminant and the severity, fever and chills, bloody stools, dehydration and nervous system damage may follow. Some food-borne pathogens such as Listeria bacteria can cause other symptoms such as miscarriage or meningitis in susceptible people. Food poisoning can also lead to other long-term illnesses and symptoms.

Food safety at home

It may come as a surprise for you, but it's estimated that around four out of 10 cases originate in the home. How could this be? Well, during the day, your pet may have run through the kitchen and contributed a few bad bugs to the microbe colony on your kitchen floor. Most of us would never contemplate eating off the floor but some of us use our washing-up cloth to wipe up floor spills also. Then if you proceed to wash your plates or wipe your chopping board with the same cloth, those bad bugs are transferred across, begin to multiply and before you know it you are racing to the toilet! Yep, food poisoning is as easy as that – and this is just one of the many ways it can happen to you and your family.

Clean cooking tips

The dirt on dishcloths:
Many of us tend to have a 'one rag for all purposes' approach to cleaning in the kitchen. But moisture-filled dishcloths have the potential to be the perfect breeding ground for bad bugs, and here's why:

• they sit at room temperature (danger zone for microbe growth)
• they contain food particles for fuel
• they provide moisture for microbe activity

To help keep your dishcloth safe from bad bugs, every 2-3 days soak it in bleach for a few minutes, or wash it in boiling hot water and detergent for a few minutes.

• To keep your food hygienically clean, try to keep all utensils, equipment (including your hands!) and preparation areas squeaky clean. Make sure you thoroughly wash and dry your utensils such as chopping boards and knives, as well as surfaces, after preparing raw meat, fish and poultry.
• Always use different utensils for raw and cooked foods and wherever possible, use utensils over fingers when handling food.
• Remember to keep long hair back and remove jewellery when preparing food, and always cover cuts on your hands with a waterproof dressing or use disposable gloves.
• If foods such as poultry and stuffed or minced meat need to be defrosted, be sure to completely defrost them in the fridge or microwave before cooking. Avoid defrosting at room temperature, then sticking them into the fridge until you need them, as this encourages the growth of bad food bugs.
• Fruit and vegetables should be washed prior to cooking to remove any soil residues that can house bad bacteria.
• The way your food is cooked is as important as the way it is prepared, as inadequate cooking is a common cause of food poisoning. With most foods and especially meat, poultry and eggs, cooking is enough to kill most food-poisoning bacteria.
• Generally speaking, food should be cooked to at least 75ºC or hotter, as this temperature kills most food-poisoning bacteria. And it should be eaten promptly at a temperature above 60ºC, or it should be quickly cooled until it stops steaming, covered and stored in the fridge or freezer.

In the microwave

Microwaves are great cooking tools: they're quick and convenient. But it's important to remember that if they aren't used correctly, foods can be cooked unevenly, making them a perfect feeding ground for bacteria.

• Try to cut food into evenly-sized pieces so they all take about the same time to cook. Or you could put larger or thicker items towards the outside edge of the dish. It's also a good idea to cover the container of food with a microwave-safe lid or plastic wrap as this will help to trap in the steam, promoting more even cooking.
• Always rotate food in the microwave during cooking and follow standing time directions before checking to see whether the food is completely cooked, as food continues to cook even after the microwave has turned itself off.

Chill time

• Under the right conditions, cooked food can be stored in the fridge for about two to three days. Your fridge temperature should be between 0-4ºC at all times. More foods are thrown in the fridge during the warmer months to prevent spoilage but try not to overcrowd the fridge or the temperature may rise.
• Fridge temperatures may need to be adjusted occasionally to cope with the extra foods, the constant opening and closing of the fridge door, and the higher ambient temperatures. It might be worth buying a thermometer to ensure your fridge is working at the right temperature.
• It's important to always refrigerate cooked foods separately from raw foods, especially raw meat, poultry and fish, to avoid cross-contamination.
• Keep raw food at the bottom of the fridge to avoid raw juices dripping onto other foods and contaminating them.
• Try to avoid freezing single large amounts of food: break up into smaller portions so you can defrost and use as you need. Remember to label the container (including the date) and remove as much air as you can to prevent freezer burn. And never refreeze defrosted foods.

Flies, cockroaches and other pests

During the warmer months, more eggs are hatched and more pests run free. Cockroaches, flies and mice are all common pests who carry diseases and microbes, which they transfer to every surface they touch, including us!
The best way to keep your home pest-free is to keep it scrupulously clean. If you need to use a spray, put all food away prior to using chemicals and keep it covered until the smell of chemicals disappears. Most insects will be in search of moist food and will head straight to your rubbish bin – deter them by placing all food scraps in a bin with a lid so they can't get in.

Savvy shopping

As simple as the 4 Cs:
Food safety in the home comes down to four basic principles. If you get these right, you'll keep the bad food bugs at bay:

• Clean: food preparation areas, utensils, equipment and yourself.
• Cook: raw foods and leftovers until steaming hot. Ensure minced meat, chicken and sausages are cooked thoroughly.
• Cover: all foods in the fridge, cupboard and outdoors. Separate raw and cooked foods so there is no chance of cross-contamination.
• Chill: store ready-to-eat foods between 0-4ºC. Any leftover cooked food: chill quickly and store.

Most entry points of supermarkets start with the fruit and vegetable section, followed by refrigerated meats, milk, cheese and yoghurts. But if you think about it, it doesn't really make sense to pick up all these cold food items first because they'll just get warmer and warmer, possibly even reaching the danger zone.

Next time you do a supermarket shop, head for the non-food items first, followed by the non-refrigerated drinks and dry goods. Next head to the fruit and vegetable section, then shop for refrigerated meats, stop off at the deli counter, then pick up some ready-to-eat foods and cold beverages. Last but not least, head to the frozen foods and hot food section. When packing your trolley, try to keep cold and hot foods separate, as well as raw and cooked foods.
At the checkout, unpack your trolley the same way you loaded it, keeping cold with cold and hot with hot. Put meat, poultry and seafood in separate bags and keep cold and hot foods well away from each other when transporting them home.

In-store intelligence

Anyone selling or providing you food has a responsibility to supply you with safe food. But mistakes can happen and food can become contaminated without anyone knowing. So before you enter the store, keep these points in mind:

• Damaged packaging such as ripped bags or dented cans, and bruised or battered fruit and vegetables, and cracked eggs will spoil faster.
• Use-by or expiry dates are placed on perishable foods such as pre-prepared meals, fresh meat, poultry, seafood, dairy and pre-packaged salads and vegetables. The older the food, the more chance there is for microbes to grow and reach levels to cause us harm.
• Best-before dates are used on stable products such as canned, dried and frozen foods. You can expect the quality of the product to deteriorate (such as changes in its taste, appearance and smell) more than its safety when it reaches this date.
• Load lines in refrigerators and freezers are marked by a black line. They are used as a packing guide to make sure cold air can circulate and chill all the foods evenly. As a general rule, it's best to avoid foods piled over the load line.
• Food handlers who use one set of gloves between handling different types of foods, or share utensils between foods, are not practicing safe food handling. If they're that sloppy in your sight, image them out of sight!

Travelling home

Did you know the temperature inside your car can reach 30ºC and higher on those hot summer days? To limit food spoilage when travelling home, turn up the air-conditioner or wind down the windows and place packed food out of direct sunlight. Try not to leave your groceries in a hot car while you go off and run other errands. Or make it easy for yourself and store all your refrigerated and frozen foods in chiller bags – especially if your journey is longer than 30 minutes or it's a hot day.

The great outdoors

Four golden rules for leftovers:

1. Enforce the two-and four-hour rule: you can store the leftovers up to two hours after a meal; between two and four hours they must be consumed immediately; and if it's more than four hours after the food's been cooked, you need to throw it out!
2. Cover and label: always cover and date the storage container, using the date the food was cooked on.
3. Reheat to steaming hot: never eat cold leftovers.
4. Keep for three days: most leftovers will keep in the fridge for about three days.

When eating outside, most foods such as salads, dips, cold barbecue chickens and antipasto platters are prepared ahead of time. These foods are already high-risk foods and need to be kept at between 0-4ºC, which is very unlikely sitting outside on the picnic table. To help reduce the likelihood of food poisoning from these risky foods, only serve small amounts. Keep the extras in the fridge (if eating at home) or in the chilly bin (if out at a picnic ground) and top up as needed.

Serving and eating outside means there's a high possibility of pesky pests diving into the uncovered salads, dips and meats, so it's always a good idea to keep all food covered when it's not being used. And if possible, keep food in the shade.

Barbecue at the local park

When heading to a local park for a barbecue, it's important to transport all meat, salads, dips and cheeses in chilly bins or chiller bags. Avoid packing just-cooked foods into the chiller bag for transport as it will raise the temperature.
The barbecue and park benches will only be as clean as the last person who used them, so always clean the barbie and eating area before use. Public barbies can also be unreliable, burning food on the outside and leaving them raw on the inside. This is an issue for high-risk foods such as chicken, hamburgers and sausages, so always check the meat has been cooked completely before diving in.
When you've finished for the day, throw out leftover foods if they haven't been kept cold. Cooked meat can be brought home for leftovers but it should reach your refrigerator within two hours of cooking.

The bottom line

Many of the food-poisoning cases that occur each year could be avoided by practicing simple habits such as washing your hands before and after food preparation, keeping foods in the appropriate conditions and away from the hot summer sun, and always washing your fruit and vegetables before using them. Remember, if in doubt, throw it out! Enjoy your summer

Makes your meal healthier!

The humble soy bean, virtually unknown to the western world for thousands of years, soared to stardom about 10 years ago as a wonder food that could reduce the risk of heart disease, osteoporosis, various types of cancer and the uncomfortable effects of menopause.
More recently, however, dark clouds of doubt have loomed over its super-health status with tales of tumours and thyroid disorders appearing on 'sinful soy' internet sites.
The truth, as usual, is somewhere in between.
There have been many media reports of studies on both sides of this question and it can be difficult to know what to think.
What we know now, based on the body of evidence, is that there are several areas in which soy foods can have health effects:

Menopause

What really sparked health experts' interest in soy foods were the low rates of breast cancer and menopausal problems, like hot flushes, seen among soy-eating Asian women, compared to their western cousins.
Could there be a link and what could it be?
So far, these positive effects have been attributed to isoflavones, which act as a plant version of the female hormone oestrogen.
During menopause, oestrogen levels drop causing uncomfortable symptoms, like hot flushes.
It is thought the isoflavones in soy, acting as a weak form of oestrogen, help keep oestrogen levels up. In other words, by artificially replacing the lost oestrogen, symptoms such as hot flushes will be reduced.
After menopause, increasing amounts of calcium are lost from our bones, with a resulting decrease in bone density and strength.
Both the isoflavones and protein in soy are thought to help reduce this loss, as well as providing more calcium back into the diet.

Breast cancer

The ways in which soy foods may or may not reduce breast cancer are a little more complicated.
This reflects the complex nature of breast cancer, and explains some of the controversy and doubt challenging soy's initial 'super food' status.
Breast cancer can be both hormone-dependent and independent, and can behave differently whether it occurs before or after menopause.
In addition, it is hard to know if you are more at risk of hormone-sensitive breast cancer or not, although it is the more common form of breast cancer in post-menopausal women.
Other influencing factors for pre-menopausal women are body weight, whether or not you've had children, are on the pill or started your periods early.
And in relation to soy, much of the research to date is limited to animal studies, which cannot be directly translated into advice for us humans.
While there is a long and safe history of soy food consumption in Asian countries which has been associated with reduced risk for hormone-sensitive cancers, the effects of taking soy supplements are not consistent, and may be affected by individual factors.
It is no surprise then, and of some comfort, that scientists urge caution with regard to soy supplements.

Heart health

What is in little doubt is that soy can promote heart health.
Health claims on foods containing a certain amount of soy, stating it can help to prevent heart disease and lower cholesterol levels, have been allowed in the US since 1999 and from 2002 in the UK.
These are based on the effects of soy protein, not the isoflavones as implicated in breast cancer or the control of menopausal symptoms.
The American Heart Association has reiterated this approach, suggesting soy-containing foods could be useful within an eating pattern low in saturated fat and cholesterol.
But it does not support the use of isoflavones as supplements. This will be a great disappointment for those people who prefer taking a pill to eating tofu.

The bottom line

There is currently no credible scientific evidence to suggest eating soy foods is harmful for most people.
We'll leave the last word to Jim Mann, Professor in human nutrition at the University of Otago.
"In addition to the lack of evidence that soy has adverse effects in the population at large, it is noteworthy that vegetarians generally enjoy excellent health. As a group they have a high intake of soy products. If there were to be important adverse health consequences, they would surely be apparent in vegetarians and vegans."

Health...for longer life

Girls! Don't ignore your health ! Please whether you care about your appearance or not but do take care of your health. this post is about introduction of herbs and spices

Herbs and spices – what's the difference?

Defining what's a herb and what's a spice can be tricky. Generally speaking, herbs are used fresh (the word herb comes from the Latin herba, meaning grass) and spices are dried.
Most of the spices we use come from tropical plants; they're aromatic seeds, bark, fruit and buds that are dried and used whole or ground.
Some plants can be thought of as both herb and spice; for example coriander, whose leaves are used fresh and seeds are used dried. Chillies, garlic and ginger also fall into this category.
What I'm talking about here, though, are the dried powders and seeds you might find in a typical spice collection at home.

Storing spices

Spices, especially ground ones, lose their flavour and aroma over time. Take a look at those packets in your pantry – if they're past their 'best by' date, they should be thrown out.
In general, you shouldn't keep spices for longer than a year. Keep them in airtight containers and they'll keep their flavour better.

Whole or ground?

Spice experts say that as spices can start to lose their aroma within hours of being ground, the best thing to do to get the best flavour is to grind whole spices as you need them.
The difference between freshly-ground black pepper and the pre-ground version is a good example of this. Most spices can be bought whole, and grinding can be done in a mortar and pestle or a coffee grinder.
If you're cooking a lot of Thai or Indian curries, this is definitely the best way to get great flavour. Flavour is enhanced even more by toasting or frying some spices before grinding, and you'll see this step in many recipes that feature spices.
However, in the real world when most of us are looking for a quick flavour boost for a sauce, stew or stir-fry, ready-ground spices are really convenient and as long as they're fresh, give good flavour; so don't hesitate to use them.
You can also buy interesting pre-mixed spice blends, which are worth exploring and experimenting with.

The basics: what to have on your spice rack and how to use them

Browsing the spice section of the supermarket, you'll see dozens of spices. But as spices have a limited life span, there's no point buying them all unless you plan to use them. Here's a good basic selection; these will let you cook a wide variety of styles of food:

Dried chilli flakes or powder:

An essential in my pantry, chilli flakes add spikes of heat to sauces and pasta dishes at the end of cooking, while ground chillies are an easy way to add heat anywhere you need it.

Cumin (ground or whole):

Cumin adds an earthy, slightly bitter flavour and is popular in Latin American, Middle Eastern, Moroccan and Spanish dishes. It's essential if you're cooking a Mexican meal. Freshly ground seeds have more flavour than ground.

Cinnamon:

Cinnamon adds a sweet, fragrant note to desserts and baking (it's essential for apple pie and crumble), and is used in savoury Indian and Middle Eastern dishes. Ground cinnamon has more flavour than sticks, which need to be broken to release flavour.

Ginger (ground):

Ginger when ground adds a pungent, warm, lemony note to sweet and savoury cooking. It's great with fruit in desserts and is essential to many cakes, breads and biscuits.

Allspice:

Allspice is not the same as 'mixed spice', which is actually a blend of allspice, coriander, cloves, mace, nutmeg and cinnamon. Allspice is a peppery, warm spice that can be used with cinnamon in sweet dishes and is common in savoury Middle Eastern dishes.

Black and white peppers:

Made from the same plant, black and white peppers have different flavours and it's worth including both in your collection. Black pepper is hot and pungent, making it our favourite spice for seasoning.
White pepper is milder and more savoury, making it perfect for white sauces, mashed potato and chicken dishes. Get the best from both black and white pepper by grinding and using them fresh.

Paprika:

The paprika you might be used to is very mild in flavour, and is often used simply to add a touch of colour to food. However, in recent years we've been introduced to Spanish paprika, which has an intense, smoky flavour and aroma.
Although pricier, it's worth adding this spice to the pantry, as a small amount will transform many dishes from soups to roasts; and add a delicious smoky barbecue flavour. It comes in hot, sweet and bittersweet varieties.

Curry powder:

Curry powder is not actually powdered curry leaves, but rather a mixture of spices used to make curries and sauces. It was invented in the 18th century by Indian cooks working for British households, to introduce the foreigners to the local flavours. Curry powders are a convenient addition to the pantry not just for curries, but for adding interest to dressings, sauces and soups.

Spice tips

• Spices definitely add zing and zip to boring old dishes. But don't go overboard when adding them; it's easier to add more than to disguise the taste of an over-spiced dish!
• Some spices can be used raw at the end of cooking, like pepper, but others taste better when cooked, like cumin. If you're following a recipe, pay attention to the order in which ingredients are added to a dish. If you're making it up, add spices early, like when you're softening onions.
• A spice rub is a good way to add interest to grilled meat or a roast. Combine your spice blend with a little salt and rub over the surface of the meat. Cook gently, unless you're going for a 'blackened' style!
• 'Spicy' and 'hot' are not the same thing. If you're trying to convert a bland eater to spiced dishes, go easy on the chilli and peppers and use aromatic spices instead to get them used to new flavours. Heat can always be added at the table.
• Spice pastes are good to have in the pantry for a quick sauce or curry. These are combinations of spices, herbs and oils, ready to cook. Taste before you add – they vary in heat!
• Check the spices in your pantry regularly. Anything more than a year old should go! Spices lose flavour over time.