Friday, May 29, 2015

Tomato, Rosemary And Cannellini Bean Stew

Ideas for family meals ...

Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of.

Serves 4

3 tablespoons olive oil
1 large red onion, sliced
2 teaspoons garlic puree
2 tablespoons chopped rosemary leaves
2 x 400g cans cannellini beans, drained
500g jar tomato pasta sauce
Wholemeal crusty bread, to serve


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1. Heat the oil in a large, heavy-based frying pan and cook the onion over a medium heat, stirring occasionally, for 2 minutes. Add the garlic puree and rosemary and cook, stirring constantly, for 30 seconds.

2. Add the beans and tomato sauce and bring to the boil. Reduce the heat, cover and simmer for 6 - 7 minutes until piping hot.

3. Serve with fresh, torn wholemeal bread for mopping up the juices.


The tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene.

Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.

Tuesday, May 26, 2015

Make-Ahead Cheesecakes With Berry Compote

Family meal deals ....

While cheesecake does supply a small amount of vitamin A and bone-building calcium, it's also quite high in fat, sugar, and surprisingly, sodium. Have an occasional sliver of cheesecake, but opt for more nutritious desserts most of the time.

Serves 4

8 gingernut biscuits
25g butter, melted
400g soft cheese
75g caster sugar
Finely grated rind and juice of 1 lime
3 tablespoons single cream
75g fresh raspberries
75g fresh blueberries
2 tablespoons grenadine


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1. Place the biscuits in a polythene bag and bash with a rolling pin to form fine crumbs. Tip into a saucepan or jug with the melted butter and mix well. Divide between 4 individual ramekins and press to form a firm base. Refrigerate while making the topping.

2. Beat together the soft cheese, sugar and lime rind and juice in a bowl until smooth. Fold in the cream, then spoon over the cheesecake bases and roughly spread. Refrigerate for 5 - 10 minutes while making the compote.

3. In a separate bowl, gently mix the berries with the grenadine.

4. Serve the cheesecakes with the berry compote spooned on top in the centre.


Eating Cheesecake

Many supermarkets stock reduced-fat versions of cheesecake, and they are a slightly better option. If you make your own cheesecake, use reduced-fat cream cheese to cut the fat content of the dessert. Add nutrients to your cheesecake by smothering your slice in fresh fruit such as strawberries, raspberries or peaches. A bowl of fresh fruit with low-fat Greek yogurt is a healthier alternative that has a similar creamy texture and flavor. It's also significantly lower in fat than cheesecake.

Sunday, May 24, 2015

The Secrets Of Emotional Freedom Technique

LATEST!  Secrets Of Getting Rid Of Negative Emotions As Easy As ABC With EFT

For those of YOU who really want to live a happy afterlife

Eliminate Negative Emotions And Problem Plaguing Within 5 Minutes

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7 Easy Ways How To Achieve Success, Health, Wealth, Happiness and Blessings Through EFT

 - Do YOU ​​experience frustration, anger or extreme grief?
 - Do YOU ​​experience pain in the neck, head, back and hips?
 - Are you prone to stress with whatever situation or problem?
If you answer YES, it means you have emotional problems and need treatment.
Do not believe ???
Therefore, please read on, as this may help you restoring your life to be more relaxed, cheerful and competitive.

Effects Of Negative Emotions On Us

Many of us do not realize exactly what had happened to ourselves.
According to recent studies conducted in Europe, 85% from physical pain is the cause of the existence of negative emotions.
This means that negative emotion is the main cause to almost all our physical pain such as headaches, migraines, back pain and back pain.
Not only the pain but also self-appearance will be distracted and self-confidence will also shrink by itself.
When this happens it is difficult for us to move forward. Life will:

 - not be cheerful
 - often be depressed
 - be less productive
 - lose friendliness
 - lose its self-resilience
 - lose its self-courage
 - be quick to despair
 - often isolate


There are many reasons why negative emotions can be present in our lives, especially in these challenging times. Only a strong person can withstand the challenge.

Emotional Stress Immune Deficiency

This emotional resilience requires internal and external forces. The inner strength is of the emotion itself. Able to withstand anger, frustration, sadness, and the likes.
Undernourishment and energy deficiency can also cause emotional imbalance, and when there is pressure against it, easy for emotions to be depressed.

The Highly Toxic Body System

We can not run away from taking substances that are toxic for food on the market regardless of the raw or cooked contain toxic substances.
As a result, the immune system is not functioning properly, which causes susceptibility to pain. When there is ain, so emotional resilience on pressure will also decline.


Diabetes, hypertension and heart disease are diseases of the 3 series. People with these chronic illnesses often have unstable emotions and they are easily distressed.

Can Negative Emotions Be Cured ? 

Indeed, if there is a problem or when we are stressed out with emotional stress, A COUNSELOR is the one who will help us to stabilize the emotions back to not only recover but also to resist the emotions to keep moving forward again.
COUNSELLING indeed helps, but it is hard to find a counselor who is truly an expert and sincerely helps. Furthermore, for the services of a counselor is not free.
Now there is a technique on how we ourselves can restore our negative emotions easily and quickly.
The technique is called EFT.

Curing Negative Emotions Using EFT 

What is EFT ?
EFT is an abbreviation of the English "Emotional Freedom Technique, it was founded by a Western therapist named Gary Craig.
EFT is derived from acupuncture techniques practiced by traditional Chinese medicine, but without involving needles. It's just several light taps on the meridian points on the body to restore balance.
It is very easy to learn and even practiced in everyday life to deal with stress or emotional pain.
Gary Craig has never said that EFT is perfect but in many cases handled by him, EFT works very quickly and the results are very impressive.

Just Several Light Taps Only

There are 300 meridian points used by acupuncture practitioners to treat patients. But in EFT we only apply to 9 meridian points.
EFT is done simply by tapping our fingers lightly on the 9th meridian points of the body to help neutralize / eliminate almost all the physical and emotional pain.

Meridian points

"Each Tap Lasts Just 3 Seconds. We'll Walk 

You Through Over 217 Combinations -- 

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Tuesday, May 19, 2015

Chocolate And Raspberry Layers

Simple family meals....something for all the family from chocolate to raspberry...

Why You Should Eat Chocolate

Superfoods don't just come from your supermarket's produce aisle. In fact those chocolate candy bars next to the gummy bears now qualify. Study after study proves that dark chocolate—sweet, rich, and delicious—is good for more than curing a broken heart.

Serves 4

200g bar plain dark chocolate, broken into pieces
300ml double cream
250g fresh raspberries
Cocoa powder, for dusting
Mint sprigs, to decorate


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1. Place the chocolate in a heatproof bowl and set over a saucepan of gently simmering water. Stir until melted and smooth, then remove from the heat. Line 2 baking sheets with baking parchment and spoon 12 x 10cm rounds of melted chocolateon to the paper. Refrigerate or freeze for 15 minutes until firm and set.

2. Meanwhile, whip the cream in a bowl until soft peaks form. Place the raspberries in a bowl and very lightly mash with a fork until lightly crushed and juicy. Fold the crushed raspberries into the whipped cream.

3. Carefully peel the discs of chocolate away from the paper. Place a chocolate disc on each of 4 chilled dessert plates, top with half the raspberry cream and add another chocolate disc to each stack. Top with the remaining raspberry cream and chocolate discs. Dust a little cocoa powder over each stack and decorate with a mint sprig, if liked.


9 Health Benefits of Chocolate

1. A Healthier Heart 

2. Weight Loss

3. Happier Kids

4. Diabetes Prevention

6. Sun Protection

7. Higher Intelligence

8. Cough Relief

9. Diarrhea Relief

Sunday, May 17, 2015

Medical Q&A #6 - The Heart

Common questions.

What does my doctor actually hear when she listens to my heart through a stethoscope ?

If you put your ear to another person's chest, you can hear the sound of his heart beating - lubb-dup, lubb-dup - two sounds for every heartbeat. The first sound is caused by the valves between the upper chambers (atria) and the lower chambers (ventricles) snapping shut, the second by the closing of the valves between the lower chambers and the major arteries. With  a stethoscope, your doctor can hear these normal heart sounds more clearly and can also detect a rich repertoire of other sounds: snaps, clicks, knocks, murmurs, gallops, rubs. Some are innocuous, while others indicate significant heart disease.

Saturday, May 16, 2015

How Many Pieces Of Egg Can Be Eaten In A Week ?

We all know that eggs contain high cholesterols and cholesterol is one of the contributors of heart disease. However, egg is a good source of protein, and at the same time it is also delicious. So, how many can we eat in a week ?

Nowadays, nutritionists are less strict with eggs. They used to tell ones with cardiac problems not to eat more than two eggs in a week. Now they say we can even eat four eggs.

According Julia Zumpano, a nutritionist in Cleveland Clinic, America, for someone who does not have high cholesterol level, diabetes or other heart problems, he or she can eat up to 6 eggs per week.

A big size egg contains approximately 186mg cholesterol. That already reached the maximum daily level for heart patients. Hence, on the day you eat eggs, reduce other food intake which contain cholesterol like meat, butter and cheese. Way of cooking is equally important.

Zumpano suggests dry cooking method or oil free - poached eggs, boiled or oil-free frying (using no-stick or spray cooking ). Be reminded that cholesterols contain in egg yolk hence eat as much white egg as you can.

Thursday, May 14, 2015

Goat's Cheese And sinach Risotto

Family meal plans ....

Cheese has merits, including its bone-building calcium. But the way we usually eat it—slathered on pizza, poured over nachos, stacked on crackers—cancels out any health benefits. After all, cheese is high in calories (about 100 per ounce, on average) and fat (6 to 9 grams per ounce, most of which is saturated), and it often contains a lot of sodium. Still, small amounts can fit into most people’s diets.

Serves 4

1 tablespoon olive oil
1 large onion, thinly sliced
1 garlic clove, chopped
250g Arborio risotto rice
900ml hot vegetable stock
300g spinach leaves
Finely grated rind and juice of 1 lemon
175g runded goats' cheese, roughly chopped into cubes
Freshly grated Parmesan cheese, to serve


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1. Heat the oil in a large, heavy-based frying pan and cook the onion and garlic over a medium heat, stirring occasionally, for 3 - 4 minutesuntil softened.

2. Add the rice and cook, stirring, for 1 minute. Add half the stock and bring to the boil, then reduce the heat and simmer gently, stirring occasionally, for 5 - 6 minutes until almost all the stock has been absorbed. Add the remaining stock and continue simmering, stirring occasionally, until the rice is tender and almost all the stock has been absorbed. Add the spinach leaves and lemon rind and juice, and cook, stirring, for 3 - 3 minutes until the spinach has wilted and is well mixed through the rice.

3. Scatter over the cheese and then stir through the risotto until almost melted yet still retaining some of its shape. Spoon into warmed serving bowls and serve with grated Parmesan and a good grinding of pepper.

Wednesday, May 13, 2015

Video : How to Cook a Nice Dinner for Your Parents

Family meal recipe ...

You want to impress your parents with the most delicious meal they have ever had, but you don't know where to start. Hopefully this guide will help you greatly...

Source : wikihow

Creamy Haddock Gratin

Family meal planning ...

Haddock is a mild-tasting fish that is lean, white and flaky when cooked. It makes an excellent choice for those who want to start eating fish but are not accustomed to a strong fish flavor. Haddock delivers more than great taste. Haddock offers several health benefits based on its nutritional profile.

Serves 4

625g skinless haddock fillet
600ml milk
1 bay leaf
40g butter
40g plain flour
50g Gruyere cheese, grated
1/2 teaspoon prepared English mustard
Salad, to serve

For the topping

100g fresh white breadcrumbs
25g Gruyere chesse, finely grated
Finely grated rind of 1 lemon
2 tablespoons chopped parsley


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1. Place the haddock in a saucepan with the milk and bay leaf, bring to the boil and continue boiling for 3 minutes. Remove the fish with a slotted spoon, reserving the milk, and divide between 4 individual gratin dishes.

2. In a separate saucepan, melt the butter, add the flour and cook over a medium heat, stirring, for a few seconds. Remove from the heat and add the reserved milk, a little at a time, stirring well between each addition. Return to the heat, then bring to the boil, stirring constantly, cooking until thickened. Remove from the heat and add the grated Gruyere and mustard.

3. Pour the sauce over the fish, dividing it evenly between the dishes. Mix together the ingredients for the topping and scatter over the sauce. Place on the top shelf of a preheated oven, 220 C, Gas Mark 7, for 10 minutes until the topping is golden and the sauce bubbling. Serve with a simple salad.



Haddock is an excellent source of protein. Protein is necessary for the prevention of several chronic diseases, including cardiovascular disease, cancer, osteoporosis and diabetes. Low-fat, low-calorie sources of protein, such as haddock, offer benefits to your diet. Protein delays stomach emptying, which makes you feel fuller for a longer period; it does not cause a sudden spike in blood sugar levels; and it takes more calories to metabolize protein than carbs.


Haddock is packed full of essential vitamins. The B vitamins are essential for food metabolism and the formation of red blood cells. The only other vitamin in haddock is vitamin A in a trace amount.


Minerals are as vital to the health of your body as vitamins. Minerals play a role in everything from building strong bones to regulating your heartbeat. Haddock contains several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. 

Diet Friendly

Haddock is a seafood product and it is low in fat and safe for any diet. The key to keeping haddock's calorie and fat content low is in its preparation. Frying haddock will increase its fat content, and breading haddock will add carbs. Haddock cooks well when grilled, baked or broiled with just a splash of lemon and spices of your choice.

Tuesday, May 12, 2015

Medical Q&A #5 - Medical Tests

Common Questions

I am perfectly healthy, but my doctor wants me to have a series of screening tests every year or so. Why ?

Screening tests are used in periodic checkups for two reasons. Firstly, such tests can detect abnormal conditions at  an early stage, when they may be most effctively treated. Secondly, screening tests performed at regular interval can reveal changes in the body that, while still in the normal range, may indicate developing problems. Armed with such information, a doctor might suggest something as simple as a change in diet. Screening tests are a diagnostic aid only, and should be interpreted in the light of physical symptoms and signs.

Many valuable screening tests are simple and inexpensive and can be performed in the doctor's own surgery or in a nearby laboratory. These include measuring blood pressure, testing the blood or urine, or taking a cervical smear.

Monday, May 11, 2015

5 Things You Should Do At Lunch to Have a Better Day

Source : health

More and more people are eating lunch at their desks. Not only is this not a pleasant experience but it doesn't really give you a break, which you need to be productive and energized in the second half of your day. So here are 5 simple tips to make the most of your mid-day break:

Stop and eat. Don’t just have lunch at your desk or in your car or over the sink. Stop. Sit down. Enjoy your food while you’re not doing anything else. Your food will taste better, research suggests you’re less likely to overeat, and you’ll feel more satisfied for the rest of the day.

Go for a walk outside. Even if you only have a few minutes, get up and stretch your muscles and get some fresh air. Recent studies have shown that taking a walk during lunch — even a slow-paced one — helps improve how you feel for the rest of the day.

Chat with a friend. Call your spouse, text a friend, or chat with your favorite coworker (but not about work). Make a point of reaching out for a personal connection as part of even busy days. (Once you start doing this, you may be amazed to discover how little you used to break for “frivolous” interaction throughout the day, and how much better it makes you feel.)

Treat yourself. We all have those busy days when we can only take a long enough break to run errands or go to the doctor or take the kids somewhere. It happens. On those days, make sure you do a little something nice for you in there. Stop for your favorite beverage, listen to your favorite music in the car; it doesn’t matter what it is, only that it’s a treat for you.

Take a pause for one minute of breathing. If you have time for yoga or meditation, all the better, but whether you do or not, try taking a minute or two midday to consciously re-ground yourself through breathing. You don't need to do anything fancy -- just pause, close your eyes, and take a few really deep breaths. You may be surprised to discover how great it feels

Saturday, May 9, 2015

Teriyaki Beef Sandwiches With Bean Sprout Salad

Budget family meals ...

In general terms, bean sprouts are the tender, edible shoots of certain bean plants. They are the result of the germination process, through which the nutritive ingredients found in beans and seeds become profoundly modified: starch is converted into glucose and fructose, bean proteins are predigested by specific seed enzymes and transformed into amino acids and more digestible protein nutrients, the water content increases, as well as the vitamin and mineral content does.

Serves 4

375gm sirloin steak
2 tablespoons dark soy sauce
1 tablespoon vegetable oil
1 teaspoon Chinese 5-spice powder
2.5cm piece of fresh root ginger, peeled and grated
1 large ciabatta loaf, cut into 4 chunky pieces

For the salad

100gm bean sprouts
1 red pepper, cored, deseeded and thinly sliced
4 tablespoons chopped fresh coriander
1 tablespoon sesame oil
6 tablespoons sweet chilli sauce


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1. Using a very sharp knife, slice the steak into thin shavings, slicing from the top down to the base in sideways slices. Mix together the soy sauce, oil, 5-spice powder and ginger in a  bowl. Add the steak and toss well to coat. Cover and leave to marinate for 5 minutes.

2. Arrange the bread pieces on a baking sheet and place in a preheated oven, 200 C, Gas Mark 6, for 10 minutes to heat through.

3. Meanwhile, place all the ingredients for the salad in a separate bowl and toss well to mix. Heat a large griddle pan or frying pan, lift the beef from the marinade and cook in batches in a single layer over a high heat for 1 minute on each side.

4. Fill the warm ciabatta with the beef and spoon the bean sprout salad on top.


Health Benefits of Bean Sprouts

1. Nutritional Benefits
2. Anemia. Help prevent or treat anemia caused by iron deficiency.
3. Cardiovascular health. Help reduce the blood levels of LDL-cholesterol due to its content in fiber and lecithin.
4. Constipation. Improve intestinal motility and relieve the signs of constipation.
5. Hair and nail fragility. Particularly helpful in preventing and treating hair and nail problems.
6. Liver health. Besides lowering blood cholesterol levels, helps reduce liver fat.
7. Menopause. Help relieve many symptoms associated with menopause.
8. Skin anti-aging effect. Regular consumption of mung bean sprouts can help prevent many age-related skin changes.
9. Stress and tiredness.  A source of readily available energy.

Should a Person with Diabetes Use Artificial Sweeteners?

Source : health

Question: I've been diagnosed with type 2 diabetes. Will using artificial sweeteners help me control my blood sugar?
Emily - User

Answer: Diabetes is a condition in which your body doesn't make enough insulin, causing elevated levels of glucose to build up in your blood, so it's important to follow a healthy diet and watch your carbohydrate intake so that it's consistent from day to day. If you need to reduce your overall calorie or carbohydrate intake, using artificial sweeteners instead of regular sugars and syrups may help, but they aren't necessary.

It's a personal preference.

Artificial sweeteners are non-nutritive sweeteners. They don't affect blood sugar or insulin levels, so many diabetes find them helpful for satisfying their cravings for sweet foods. These sweeteners aren't ideal for everyone. Some people can use them to satisfy their cravings for sweets and others believe it only makes their cravings for regular sugars worse.

Many 'diet' and 'diabetic' foods contain artificial sweeteners, but that doesn't mean they're calorie-free, or even good for you. Make sure you read the food labels to find out how many calories you're consuming. Also look out for added fats and sodium.

Type 2 diabetes is often associated with obesity, so it may be time to lose some of the extra weight. Artificial sweeteners don't add any calories so drinking diet soft drinks instead of sugary sodas should help you lose weight, right? Not always -- it can be a bit of a mind game.

It's easy to tell yourself that since you were a good girl and had a diet soda instead of a regular soda, it's okay to have a candy bar. Or two. The result is taking in as many calories as before (or maybe more) and it can send your blood sugar levels up too high. Some people also find that consuming artificial sweeteners just makes their cravings for regular sugar worse. If this is the case for you, it's probably best to avoid them.

Artificial Sweeteners and Weight Loss

Interestingly, population studies often show that people who drink diet soft drinks are just as overweight (if not more overweight) than people who don't drink them, so clearly there's more to losing weight than simply swapping out your sodas. You need to reduce your total caloric intake from high-fat foods too; drinking a diet soda while wolfing down half of greasy pizza isn't going to help. It's fine to choose a diet soda, but cut way back to one slice of pizza and add a big healthful salad (dressing on the side, please).

Are Artificial Sweeteners Safe?

They're safe, at least in the amounts consumed in a normal diet. Artificial sweeteners have been around for years, and there's been plenty of testing as far as safety goes. Saccharine was thought to cause cancer, but it turned out to be a false alarm -- it was something that only happens with male lab rats and not people.

Aspartame causes headaches in some people, and it can't be consumed by someone who has phenylketonuria . Some people simply don't like the idea that they're artificially created in a lab somewhere, so there are some more 'natural' alternatives. Non-nutritive sweeteners made from stevia (an herb), fruits (like monk fruit) and erythritol (a sugar alcohol) are also available in most grocery stores.

Living with diabetes will probably require a number of dietary and lifestyle changes, and not everyone is the same, so please speak to your health care provider, a diabetes educator, or a dietitian or nutritionist who specializes in diabetes before you add artificial sweeteners to your diabetic diet.

Wednesday, May 6, 2015

Medical Q&A #4 - Over-The-Counter-Drugs

Common Questions

Is it safe to take over-the-counter sleeping pills ?

Because sleeping pills have the potential for misuse and abuse, government regulations have been tightened about the type and availability of OTC sedatives. Your pharmacist will advise you about what is available. These preparations are safe to take, but only for a brief time - a couple of weeks at the most - because most sleeping pills lose their effectiveness after that, and the dose has to be increased. Even mild pharmacy aids can become habit-forming. It is best to take them only for a few nights at a time. Antihistamines also have a mild sedative effect. There are many conditions - among them kidney - and liver diseases, ulcers and glaucoma - that preclude taking sleeping pills. And never take them with alcohol or other sedatives. If you have long-term problems, see your doctor. There are many reasons for insomnia, some of which can be treated without medication. Simple measures such as warm milk at bedtime may be all you need, or else reducing your caffeine intake.

Monday, May 4, 2015

Mushroom And Thyme Soup With Goat's Cheese Croutes

Family meal on a budget .....Cooking on a budget? Don't skimp on nutrition! You'll feel good about feeding your family these creatively delectable recipe.

Mushrooms contain some of the most potent natural medicines on the planet. It's important to eat only organically grown mushrooms because they absorb and concentrate whatever they grow in — good OR bad. This is what gives mushrooms their potency. Mushrooms are known to concentrate heavy metals, as well as air and water pollutants, so healthy growing conditions is a critical factor.

Serves 4

3 tablespoons olive oil
1 onion, chopped
500g chestnut mushrooms, trimmed and roughly chopped
2 tablespoons thyme leaves, plus extra to garnish
600ml chicken or vegetable stock
2 tablespoons Dijon mustard plus 1 teaspoon
200ml creme fraiche
8 thin slices of small French baguette, toasted
8 thin slices of rinded goats' cheese
Salt and pepper


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1. Heat the oil in a large, heavy-based saucepan and cook the onion over a medium heat, stirring occasionally, for 3 minutes. Add the mushrooms and thyme leaves and cook, stirring occasionally, for 5 minutes until the mushrooms are tender and browned. Pour in the stock, add the 2 tablespoons mustard and bring to the boil. Reduce the heat and simmer for 5  minutes.

2. Transfer the soup to a food processor and whizz until almost smooth, then return to the pan, add the creme fraiche and season generously with a little salt and some pepper. Heat through for 1 minute.

3. Thinly spread the baguette slices with the remaining teaspoon of mustard and place a goats' cheese slice on top of each. Cook under a preheated high grill for 1 - 2 minutes until the cheese is just beginning to brown in places.

4. Serve the soup ladled into warmed serving bowls with the croutes on top, garnished with extra thyme leaves


The Many Health Benefits of Mushrooms

1. Weight management
2. Improved nutrition
3. Increasing vitamin D levels through your diet
4. Improved immune system function

Sunday, May 3, 2015

Eye Care

Why eye care is very important to you ?

Eyes are always exposed to air that is polluted, bacteria, dry air, wind, make-up kits and various other factors.

These factors will cause your eyes to be in the risk of getting :

 - infections
 - allergy
 - injury
 - eye fatigue

How do you have to look after your eyes ?

Watching TV:

 - with distance of more than 2 metres
 - if you find yourself watching TV too close to the screen, you need to go through visual test.
 - do not watch TV lying down.

While reading :

 - hold reading material within 33cm to 40cm distance.
 - do not read lying down

While using a computer :

 - take time to rest your eyes. Move view away from screen and look at other object for 10 seconds for every 10 minutes.
 - do change work position. Do movement in surrounding area at least 2 hours after using a computer. It can rest your eyes and body.
 - blink your eyes ! Less blinking can reduce tears for eyes lubrication which can cause dry and uncomfortable eyes. You are encouraged to use artificial eyedrops if you are using a computer for a long period.
 - do stretching activity and body straightening. Good body position will help block any pain in neck muscle and back body.
 - change the position of your computer monitor. The monitor has to be in a position 20 to 30 inches from your eyes, approsimately half outstretched arm.
 - change the keyboard position. Place the keyboard in front of the monitor.
 - if necessary, where suitable eyeglasses. If you are wearing glasses or contact lenses ensure there is enough light to help you using the computer.

Ensure you receive sufficient light while reading :

 - lamplight of 60 watts to 100 watts is tghe most suitable for an individual with normal vision.
 - lamplight of 150 watts to 200 watts is the most suitable for an individual with reduced vision level.

Use eye protection device when joining sports activity.

Consume more food which contains vitamin A, like carrot, spinach, papaya and tomato.

Do not look straight at the direction of the sun :

 - the most effective method of protecting the eyes from sunlight is to use dark spectacles designed specifically to prevent ultra violet radiation.
 - do not look directly at the sun even if wearing dark spectacles

Avoid from using any opthalmic without doctor's instruction.

Obtain doctor's advice if you have following problems :

 - red eyes
 - blur vision
 - very painful eye sore
 - foreign objects inside eyes
 - injury in eyes

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With Practically No Effort ...."

Saturday, May 2, 2015

Mediterranean Vegetable Pan-Fry With Lamb

Family meal recipes ...Easy family dinner and lunch recipe the whole famly will love..

Lamb is the meat from young sheep that are less than one year old. It is usually available in five different cuts including the shoulder, rack, shank/breast, loin and leg. Additionally, many stores sell it already ground to be used to make burgers, meat loaf or sauces.

Serves 4

2 tablespoons olive oil
250g lamb neck fillet
1 Spanish onion, cut into wedges
2 large courgettes, trimmed and cut into chunks
2 teaspoons coriander seeds, lightly crushed
1/2 teaspoon ground cumin
1/2 teaspoon ground paprika
1 red pepper, cut into chunks
1 garlic clove, sliced
400g can cherry tomatoes
Handful of chopped fresh coriander leaves
Warm wholemeal bread, to serve


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1. Heat the oil in a large, heavy-based frying pan or wok, and cut the lamb into thin slices. Cook the lamb with the onion over a high heat, stirring, for 2 - 3 minutes, until the lamb is browned and the onion slightly softened. Add the courgettes and cook, stirring, for 2 minutes until beginning to soften.

2. Add the spices and toss well, then add the red pepper and garlic, reduce the heat and cook over a medium heat for 4 - 5 minutes until all the vegetables are beginning to soften. 

3. Add the tomatoes, season generously with pepper and bring to the boil. Reduce the heat, cover and simmer, stirring occasionally, for 5 minutes until the vegetables are tender yet still retaining their shape.

4. Stir in the chopped coriander before serving with warm wholemeal bread to mop up the juices


Health Benefits of Lamb

  • Lamb meat is an excellent source of high quality protein.
  • Lamb meat is an ideal source of iron. An average portion can provide 20 per cent of the recommended daily intake for men and 12 per cent for women. The iron found in lamb meat and other red meat is in a form that is easily absorbed by the body. The inclusion of iron in the diet is vital in the formation of red blood cells.
  • Lamb meat provides 45 per cent of the daily requirement of zinc, essential for growth, healing and a healthy immune system. Like iron, the zinc found in lamb meat is more easily absorbed by the body than zinc found in other sources.
  • Lamb meat is a great source of B vitamins, essential for metabolic reactions in the body. It can provide over 100 per cent of the daily requirement of B12 and is a good source of thiamine.
  • Lamb meat also contains trace elements such as copper, manganese and selenium.
  • As a result of breeding developments, feeding practices, butchery methods and trimming, the fat in lamb meat has been greatly reduced over the past 20 years. For example, Lamb Leg Steaks may contain as little as 5.1 per cent fat.
  • Half the fat in lamb meat is unsaturated, which is good for you. Most of the unsaturated fat is monounsaturated, commonly found in the healthy 'Mediterranean-type diet'