Saturday, October 26, 2013

How much water should we really be drinking?

Did we drink enough water each day?
I can reassure you that I am the most culprit when it comes to the amount of water I drink per day. And yet, I always either asking or encouraging others to drink more water (subject to individual).  
The only time, I felt I have been drinking enough water is when I was at work (due to the nature of my work - walking constantly during the shift). At home, it is lucky that I may have four glasses for the entire day. My boy, matter of fact, he drinks more than me.
Now the experts have finally give us clear cut answer to the long awaiting question "How much water should we really be drinking?"
According to Associate Professor Tom Crowe in nutrition at the Dean University:   "The guide said a suitable allowance of water for adults was 2.5 litres a day.
He also pointed out that "But most of this water could be found in prepared foods,".
Those prepared foods he referred to are:-
"Drinks like soft drink, fruit juice, tea and coffee, milk, and foods like fruit, yoghurt, soups, and stews. All have appreciable amounts of water that contribute to fluid intake,"
The Associate Professor also emphasized that  "The amount needed is extremely variable and depends on a person's body size, physical activity levels, climate and what types of food they are eating,"
Honestly, being a small frame person and less body weight, I don't think I can drink more water than a big frame, tall and muscular person at any given time (during summer or winter).
One important tip of all by the Associate Professor Crowe: "If your urine is lightly coloured or clear, you're drinking enough. If it's dark, then you should drink more."

Source: ninemsn - Health & Well-being

Wednesday, October 23, 2013

One of our family friend (An Australian who have resided in Cambodia for 2 decades) who came to visit us here last month, have talked in great length about the benefits of Magnesium.
Fore the last week, I decided to learn more about Magnesium. I found myself a web site "Office of Dietary Supplements". Everything is in plain English (easy to read and understand).
Here bellow are some useful information.
What is magnesium?
Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.
It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.
Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.
Magnesium Rich Foods

Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fibre provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.

Selected Food Sources of Magnesium

(mg) per
Almonds, dry roasted, 1 ounce8020
Spinach, boiled, ½ cup7820
Cashews, dry roasted, 1 ounce7419
Peanuts, oil roasted, ¼ cup6316
Cereal, shredded wheat, 2 large biscuits6115
Soymilk, plain or vanilla, 1 cup6115
Black beans, cooked, ½ cup6015
Edamame, shelled, cooked, ½ cup5013
Peanut butter, smooth, 2 tablespoons4912
Bread, whole wheat, 2 slices4612
Avocado, cubed, 1 cup4415
Potato, baked with skin, 3.5 ounces4311
Rice, brown, cooked, ½ cup4211
Yogurt, plain, low fat, 8 ounces4211
Breakfast cereals, fortified with 10% of the DV for magnesium4010
Oatmeal, instant, 1 packet369
Kidney beans, canned, ½ cup359
Banana, 1 medium328
Salmon, Atlantic, farmed, cooked, 3 ounces267
Milk, 1 cup24–276–7
Halibut, cooked, 3 ounces246
Raisins, ½ cup236
Chicken breast, roasted, 3 ounces226
Beef, ground, 90% lean, pan broiled, 3 ounces205
Broccoli, chopped and cooked, ½ cup123
Rice, white, cooked, ½ cup103
Apple, 1 medium92
Carrot, raw, 1 medium72

Source: Office of Dietary supplement

Friday, October 18, 2013


Home cook meal - Oven grilled salmon

We all (my family) love fishes in particular the salmon. Actually, I should say "We are addicted to Salmon". We bought the whole fish and our local fish shop will clean, cut into steak or fillet as per our choice at time without extra charge - really can't complain about the services.

Salmon - Healthy Fast Facts:
  • Tasmanian Atlantic Salmon is a highly nutritious food containing protein, vitamin A, a range of B vitamins, vitamin D as well as the minerals calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc – all of which are vital ingredients for a healthy balanced diet.
  • Tasmanian Atlantic Salmon is a rich and naturally occurring source of omega 3 which has been scientifically shown to help in preventing coronary heart disease, high blood pressure, rheumatoid arthritis and depression.
  • Australian Dietary Guidelines advises Aussies to eat one or two fish-based meals per week, but the last National Dietary Survey shows that only one in four of us report eating fish at least once a week.
  • Omega 3s are called ‘essential’ fatty acids because they’re critical for good health, but can’t be produced naturally by the body. They need to be obtained from food, and oily fish are a great source.
  • Recent CSIRO research shows that seafood (and in particular salmon) has between 10 and 100 times higher levels of certain omega 3 fatty acids than other food groups (eg. beef, chicken and lamb), and lower levels of cholesterol.
  • Omega 3s are essential for brain development and function. The human brain is 60% structural fat, and in order to function properly, needs the right kind of fat (omega 3s) to make sure that signals are passed quickly and easily between the membranes of our brain cells. There’s truth in what your grandmother told you – fish is brain food!
Source: Atlantic Tasmania Salmon

Blood Pressure Monitor & Pulse Oximeter

It is handy to have one of these at home. The price may vary from one manufacture to another.
Automatic Blood Pressure Monitor

Automatic Wrist Blood Pressure Monitor 
Manual (wall mount/stand) Blood Pressure Monitor
Manual Blood Pressure Monitor
Pulse Oximeter
All the automatic equipment are easy to use. Within seconds, we would have the reading. However if the failed to have a correct reading to the fluctuation of systolic or diastolic, it will automatically re pump itself until an appropriate reading is detected. Personally I would prefer the Manual Blood Pressure Monitor.
** Systolic = is an ancient medical term first understood as a gathering of blood and later contraction of the heart. More recently it is understood as a force that drives blood out of the heart and diastolic is the period of time when the heart refills with blood after systole (contraction).

Thursday, October 17, 2013

What does word unwell mean to you?

Whenever my son or significant half said to me that they are unwell, I will always ask them to tell exactly what's the problem.

To me the word "unwell is not enough or a complete words/sentences they wanted to tell me at time. This is not because I don't understand the word (unwell) but it is rather curious about the underlying cause(s) in which makes them feel unwell at first place.

It is utmost important that they must precisely say how they are general feeling at time. I.e. Headache, tummy ache, nausea etc... By being specific about certain health issue at time would help love ones' panicking or anxiety, whether or not we shall seek medical attention..