peace  of  mind...

...quietening and relaxing the restless mind...
for worries, fears, desires, restlessness, nervousness - drive peace of mind away...

5 Health Tests We Need to Ace 

...an apple  a  day keeps the  doctor away...

 

No matter how fit we are, we can't change health risk factors like our genes, our family history, our race, or our age. Other aspects of our lifestyle count, too, including how we manage stress and our eating habits. The best way to safeguard our long-term health is to catch troublesome issues early, so ask our doctor about adding these screenings to our calendar.

BLOOD PRESSURE
There are no early symptoms of high BP (hypertension), but the longer it goes unnoticed--and untreated--the more damage occurs to our heart and blood vessels, upping our chances of a heart attack or stroke. With every birthday our risk goes up. Our favorite foods also play a role, with salt, saturated fats, and too much alcohol being top aggravators. Certain medicines can also raise BP.

WHEN TO SCREEN: Start at age 18; then every year
OUR TARGET: Blood pressure under 120/80 mmHg

CHOLESTEROL
Some cholesterol--a waxy, fatty substance--is necessary to build healthy cell membranes and protect nerve cells in your brain. But whatever the body doesn't use to perform those vital jobs can cause harm. The "bad" form (LDL) clings to the arteries, sabotaging blood flow to our heart and triggering inflammation. The "good" form (HDL) soaks up and removes excess cholesterol. We can raise HDL through exercise, but we should still get screened.

WHEN TO SCREEN: Start at age 20; then as recommended by a doctor
OUR TARGET: Total cholesterol below 200 mg/dL; LDL below 100 mg/dL; HDL above 60 mg/dL
   

THYROID-STIMULATING HORMONE
An underactive or overactive thyroid can make our favorite workouts far more difficult. That's because the thyroid hormone regulates how much energy reaches all cells, including muscle cells: too little thyroid hormone (which is separate from TSH) can leave us feeling weak and bring about hypothyroidism. Too little TSH is a sign of hyperthyroidism and can make us feel jittery.

WHEN TO SCREEN: Start at age 35; then every three to five years
OUR TARGET: TSH level between.5 and 5.0 mIU/L

IRON (SERUM FERRITIN)
Iron is the key ingredient to the production of hemoglobin, which ferries oxygen from the lungs to the muscles. If hemoglobin is low, our workouts may pay the price. Yet there are no ringing alarm bells that announce early iron deficiency. Symptoms--increased fatigue, lack of energy, muscle soreness, achy joints, and sliding performance--match up to a number of things, including the flu or overtraining. But if iron stores aren't returned to a healthy state, heart problems may arise.

WHEN TO SCREEN: As symptoms occur; vegetarians and women may want to ask about preventive screenings
OUR TARGET: Above 25 ng/mL

BLOOD SUGAR
Generated by the carbohydrates you eat, blood sugar (a.k.a. glucose) is a major source of our body's fuel. To use this fuel for energy, our body needs the hormone insulin to take sugar from the blood into the cells. With type 2 diabetes (the most common form), the cells either ignore the insulin or the body doesn't produce enough of it. Glucose then builds up, leading to problems with the heart, kidneys, eyes, nerves, and blood vessels.

In its early stages, diabetes often goes unnoticed: We might feel thirstier and hungrier than usual, become tired and cranky, or have to make more trips to the bathroom. 

WHEN TO SCREEN: Start at age 45 (earlier if family history); then every year
OUR TARGET: Below 100 mg/dL

Resource: The Editors Runner's World | Vitality.

ASAM  PEDAS  DAGING

Bahan  masakan:

500 gm daging - dipotong kecil
7 helai daun limau purut
1 pokok daun ketumbar
2 biji tomato - dipotong empat
1 kuntum bunga kantan
2 cwn air
1 cwn air asam jawa
3 sudu makan minyak masak
garam secukup rasa
1 kiub perisa daging

Bahan  dikisar:

20 tangkai cili kering
8 ulas bawang merah 
4 ulas bawang putih
1 1/2 inc lengkuas
1 1/2 inc halia
3 batang serai
3 biji buah keras
1 sudu teh jintan manis
1 sudu teh jintah putih
1 sudu teh lada hitam
1 inc belacan
4 helai daun limau purut
1 pokok daun ketumbar

Cara:

Kisar sekali daun limau purut dan daun ketumbar bersama2 bahan kisar dan tinggalkan 3 helai daun limau purut untuk disiat2kan ke dalam lauk.
Sekiranyer tidak menggunakan daging batang pinang, seeloknya daging itu direbus terlebih dahulu. Dan 2 cawan air itu digantikan dgn 2 cawan air rebusan daging.
Panaskan minyak, tumis bahan yg dikisar hingga garing dan naik bau.
Masukkan daging dan biarkan sehingga pecah minyak semula.
Masukkan air asam jawa, kiub daging dan biarkan seketika sehingga daging masak dan empuk.
Kemudian masukkan daun limau purut, tomato dan bunga kantan. Biarkan rmendidih sehingga pekat dan pecah minyak.
Angkat dan hidangkan dgn taburan daun ketumbar.

p/s  love to consume this with pitta bread/nan.
  

DAGING  DENDENG 

1 kg daging lembu yg tiada lemak - "batang pinang"
100 gm bawang goreng

Bahan Kisar

15 tangkai cili kering - digoreng dan dikisar
10 ulas bawang merah - digoreng dan dikisar
2 inc halia - digoreng dan dikisar
3 ulas bawang putih - digoreng dan dikisar
2 sudu besar ketumbar

2 cm lengkuas

3 batang serai

Bahan Tumis

5 biji buah pelaga
3 batang kulit kayu manis
3 kuntum bunga lawang
5 kuntum bunga cengkih

100 gram gula kabung, iris halus

2 butir kelapa yang cukup tua, parut

Cara:

 
Daging dipotong nipis kemudian direbus
Apabila lembut, toskan dan kemudian digoreng
Tumis buah pelaga, kulit kayu manis bunga lawang dan bunga cengkih
Masukkan bahan yg telah dikisar kasar tadi.
Biarkan hingga naik bau dan naik minyak
Barulah masukkan daging yg telah digoreng tadi.

Masukkan gula kabung dan kelapa parut,
Masukkan garam dan perasa kacau rata.
Masakkan hingga kering.

Kemudian taburkan bawang goreng.

p/s  this menu is from indonesia and is one of  the most favourite dish of Hamengkubuwono IX or HB IX (12 April 1912 – 2 October 1988) was the first Governor of the Special Region of Yogyakarta, the ninth Sultan of Yogyakarta and the second Vice President of Indonesia during the rule of Suharto. I remembered taking this DD about three kilos of them to the land of the roses; cooked and packed by my mum. At least it keeps my tummy filled up for some time before i get myself collected and organised after the jet-lag!  So thoughtful of my mum...

Colours  sense ... 

captivating

tantalising

charming

mesmerising

spectacular

 ... wouldn't  want  to  imagine  living  in  a  world  without  colours ! 

Lentil  Tacos

1 cup onions, diced
1/4 cup celery, diced
3 cloves garlic, minced
1 tablespoon olive oil
1 cup brown or green lentils, dry
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 cup water or vegetable broth
3 tablespoons dried black currants or raisins, minced
1 cup salsa, plus additional for topping
8 6-inch pepper tortillas
shredded lettuce
chopped tomatoes
shredded cheddar cheese (optional)

In a large frying pan over medium heat, onions, celery, and garlic in the olive oil for five minutes or until vegetables are soft. Stir in the lentils, chili powder, cumin, and oregano. Cook for one minute. Add the broth and raisins. Cover and cook for 20 minutes, or until the lentils are tender (add more water or broth as needed). Remove the lid and cook an additional 10 minutes (until lentils are thick), stirring often. Fold in the salsa. Wrap the tortillas in a damp white cotton towel and microwave on high for one minute. Spoon the lentil mixture among the tortillas. Top with lettuce, tomatoes, and cheese.

p/s  ...This Mexican dish is so savoury, you'll never miss the meat. Overall though, very tasty, good texture with the lentils...no cows harmed in the making of this taco.  Enjoy!

... a place called home ...

... how far... how long... no matter which way I turn, I’m homeward bound...

Home sweet home...

Carrot  Soup

 Ingredients

2 tablespoons butter
1 onion, chopped
1 tablespoon chopped garlic
2 apples, peeled, cored, and diced
4 carrots, peeled and cut into 1/4-inch pieces
1 cup lemon juice
1 quart chicken stock
1 teaspoon cumin
Salt and freshly ground black pepper
Chopped chives, as garnish

Directions

Melt butter in a medium saucepan. Add onion and garlic and saute until softened, about 4 minutes. Add apple and carrots and saute for 2 minutes. Carefully add the lemon juice, chicken, stock, and cumin. Bring to a boil, reduce heat to a simmer and cook until the apples and carrots are soft, about 15 to 20 minutes. Remove from the heat and puree with an immersion blender or, in batches, in a blender. Season, to taste, with salt and pepper. Garnish with chives and serve.

©Television Food Network G.P.

A  rose...

if  its  love,

I would hope to have loads and bouquets of the roses

presented with truest honesty and sincerity...

p/s... down memory lane...the land of the roses...

...Apple  juice  anyone? 

 

Apple juice can pose a risk to our health. But not necessarily from the trace amounts of arsenic that people are arguing about. Despite the government's consideration of new limits on arsenic, nutrition experts say apple juice's real danger is to waistlines and childrens' teeth. Apple juice has few natural nutrients, lots of calories and, in some cases, more sugar than soda has. It trains a child to like very sweet things, displaces better beverages and foods, and adds to the obesity problem.

The American Academy of Pediatrics says juice can be part of a healthy diet, but its policy is blunt: "Fruit juice offers no nutritional benefit for infants younger than 6 months" and no benefits over whole fruit for older kids. Some forms of arsenic, such as the type found in pesticides, can be toxic and may pose a cancer risk if consumed at high levels or over a long period. As for making good nutrition choices, "a lot of the information that people need about fruit juices is on the label.

So what's on those labels?

Carbohydrates, mostly sugars, in a much higher concentration than in milk. Juice has a small amount of protein and minerals and lacks the fiber in whole fruit. Drinking juice delivers a lot of calories quickly so we don't realize how much we've consumed, whereas we would have to eat a lot of apples to get the same amount, and "we would feel much, much more full from the apples.

Here is some advice from nutrition experts:

-Choose a juice fortified with calcium and vitamin D-3.

-Give children only pasteurized juice — that's the only type safe from germs that can cause serious disease.

-Don't give juice before 6 months of age, and never put it in bottles or covered cups that allow babies and children to consume it throughout the day, which can cause tooth decay. For the same reason, don't give infants juice at bedtime.

-Limit juice to 4 to 6 ounces per day for children ages 1 to 6, and 8 to 12 ounces for those ages 7 to 18.

-Encourage kids to eat fruits.

-Don't be swayed by healthy-sounding label claims. "No sugar added" doesn't mean it isn't full of naturally occurring sugar. And "cholesterol-free" is silly - only animal products contain cholesterol.

p/s  …whole fruits are much better for us.

Academy of Pediatrics.

Sushi  Roll

Ingredients

• 2/3 cup uncooked short-grain white rice
• 3 tablespoons rice vinegar
• 3 tablespoons white sugar
• 1 1/2 teaspoons salt
• 4 sheets seaweed sheets
• 1/2 cucumber, peeled, cut into small strips
• 2 tablespoons pickled ginger
• 1 avocado
• 1/2 pound crab meat, flaked

Directions

1. In a medium saucepan, bring 1 1/3 cups water to a boil. Add rice, and stir. Reduce heat, cover, and simmer for 20 minutes. In a small bowl, mix the rice vinegar, sugar ,and salt. Blend the mixture into the rice.
2. Preheat oven to 300 degrees F (150 degrees C). On a medium baking tray, heat  seaweed sheets in the preheated oven 1 to 2 minutes, until warm.
3. Center one sheet on a bamboo sushi mat. Wet your hands. Using your hands, spread a thin layer of rice on the sheet and press into a thin layer. Arrange 1/4 of the cucumber, ginger, avocado, and crab meat in a line down the center of the rice. Lift the end of the mat, and gently roll it over the ingredients, pressing gently. Roll it forward to make a complete roll. Repeat with remaining ingredients.
4. Cut each roll into 4 to 6 slices using a wet, sharp knife. 

***  If you do not have a bamboo sushi mat, the easiest way to roll the sushi is to use a clean dish towel. Sushi can be filled with any ingredients you choose. Try smoked salmon instead of  crab meat. Serve with teriyaki sauce and wasabi

... flower bloomers admiration...

...captured in the land of the kangaroos and koalas...

...captured in the land of the roses ...

The wind has settled, the blossoms have fallen; birds sing, the mountains grow dark ... this is the wondrous power of nature.

Chocolate Mint Whoopie Pies

 These big, cakey whoopie pies are sandwiched with
i) nutella chocolate, and ii) fluffy, 

marshmallowy frosting and are predictably irresistible.

Ingredients:

Cookies

1/4 cup butter, softened
1 cup sugar
1 large egg
1 tsp. vanilla or mint extract
2 cups all-purpose flour (or half all-purpose, half whole wheat)
1/2 cup cocoa
1/2 tsp. salt
1 tsp. baking soda
1/2 cup buttermilk
1 cup chocolate chips (optional)
 
Filling
 

3/4 cup sugar
1 Tbsp. light or golden corn syrup or honey
2 Tbsp. cup water
1 large egg white
1 tsp. mint extract
a few drops of green food coloring

Directions:
1. Preheat the oven to 375°F. In a large bowl, beat the butter and sugar for a minute or so, until well combined. It will have the consistency of wet sand. Add the egg and vanilla and beat until smooth.

2. In a medium bowl, stir together the flour, cocoa and salt. In a small bowl, stir the baking soda into 1/2 cup very hot water until dissolved.

3. With the mixer on low or stirring by hand, add about a third of the dry ingredients, then half the buttermilk and half the baking soda mixture, mixing each time just until blended. Repeat with another third of the dry ingredients, the rest of the buttermilk and baking soda mixture, and then the rest of the dry ingredients, mixing each time just until combined. Stir in the chocolate chips. The batter will be quite wet, almost like cake batter. (We want them to be cakey and soft, so that the filling doesn't squish out the end when you bite into it.)

4. Drop large, round spoonfuls of batter 2" apart on a cookie sheet that has been sprayed with nonstick spray. Bake for 12-15 minutes, until the tops no longer appear wet and just spring back when lightly touched. Transfer to a wire rack to cool.

5. To make the filling, in the top of a double boiler or in a clean stainless steel bowl set over a pot of simmering water, combine the sugar, corn syrup, water, and egg white. Beat with an electric mixer on high speed for about 7 minutes, until it stands in billowy peaks. Remove it from the heat and beat in the mint extract and green food coloring.

6. When completely cool, spread the bottom of one cookie with filling, then sandwich with a second cookie. Repeat with remaining cookies and cream. Store extras individually wrapped in plastic wrap. Makes 1 dozen pies or 2 dozen cookies.

p/s   These sweet treats are said to have originated from the Amish who would make them and pack them in lunches. The lucky lunch recipients would shout "Whoopie" when they opened their lunch  packs ... or so the story goes. Today we can find whoopie pies in just about every boutique bakery across the country in the UK! These desserts are perfect for just about any occasion and the flavour possibilities are limitless! 

...perfect  refreshment...

...captured in glasgow,scotland...

 ... to  sit in the shade on a fine day and look upon the verdant green hills is the most perfect refreshment.

Parmesan  Chicken

Ingredients

2 tablespoons olive oil
2 cloves garlic, crushed and finely chopped
1/4 teaspoon crushed red pepper flakes, or to taste
6 skinless, boneless chicken breast halves
2 cups prepared marinara sauce (made from grind garlic,onion, pepper, chili and tomato sauce)
1/4 cup chopped fresh basil
1 (8 ounce) package shredded mozzarella cheese
1 1/2 cups grated Parmesan cheese, divided
1 (5 ounce) package garlic croutons

Directions

1. Preheat oven to 350 degrees F (175 degrees C).
2. Coat the bottom of a 9x13 inch casserole dish with olive oil, and sprinkle with garlic and hot red pepper flakes. Arrange the chicken breasts in bottom of the dish, and pour marinara sauce over chicken. Sprinkle basil over marinara sauce, and top with the mozzarella cheese, followed by half the Parmesan cheese. Sprinkle on the croutons, then top with remaining half of the Parmesan cheese.
3. Bake in preheated oven until cheese and croutons are golden brown and the chicken is no longer pink inside, about 35 minutes. 

p/s  this chicken Parmesan is done casserole style (so, no breading or frying!), but still offers up that irresistible combination of tender chicken, crunchy/cheesy coating, and flavourful sauce.

Kelantan Ayam Percik

Ingredients ( A):
  3 pieces of chicken breast
  4 cups thick coconut milk
  1 piece dried tamarind
   mix a little cornstarch
   pinch of salt to taste
   pinch of sugar

  Ingredients  B (blended ingredients)
     2 inch ginger
     4 stalks lemongrass
     5 shallots
     2 cloves garlic.

     10 chilies if need it hot.

Methods

  In  a saucepan, simmer coconut milk, tamarind paste and  ingredients B.
  Keep stirring so that the gravy is not lumpy.
  Add salt and sugar. Stir until the gravy thickens. (To quickly thicken the gravy, add a little mix of corn.)
  When the gravy is ready, pour it onto the half-cooked chicken and bake it in the oven.
  Keep turning the chicken once in a while and pour the chicken with the gravy sauce.

    

*** When serving, pour some sauce on the grilled chicken.

Green Pistachio Ice Cream

• 250 ml best quality vanilla ice cream, softened
• 50 grams pistachio nuts
• some green food colouring 

Grind pistachio nuts in a food processor until finely chopped.
Mix it well with softened vanilla ice cream and some green food colouring.
Put it back in the bowl, cover with cling film and pop it back in the freezer for 1-2 hours, or until serving time.

p/s   creme  glacee  folle  

Fabulous 5-Minute Fudge Wreath

INGREDIENTS:
 
Unsalted butter, softened
One 12-ounce package semisweet chocolate chips
1 cup butterscotch chips
One 14-ounce can sweetened condensed milk (save the can)
1 teaspoon pure vanilla extract
One 8-ounce can walnuts, plus more for topping
½ cup raisins or dried currants (a couple of handfuls)
Candied red and green cherries (optional)

DIRECTIONS:
 
1. Grease an 8-inch round cake pan with softened butter. Pour the chocolate and butterscotch chips, condensed milk and vanilla into a medium saucepan. Put the pan on the stove and turn the heat to low.

2. Cover the empty condensed-milk can with plastic wrap and put it in the center of the round cake pan.

3. Stir the chips and milk until they melt together, about 3 minutes. Then move the pan off the stove if it's too heavy. Place the pan on a pot holder so it does not burn the kitchen counter. Stir in the nuts and raisins. Scoop the fudge into the cake pan all around the plastic-covered can in the center to form a wreath or ring shape. Let it be all bumpy and funky on top. Keep pushing the can back to the center if the fudge moves it away from there. Cut the red cherries in half with scissors and the green cherries into quarters. Use the green pieces to make leaves and the red to make holly berries. Decorate the fudge with several groups of holly berry sprigs made from the cherries and garnish with walnuts between the sprigs.

4. Put the fudge in the fridge and chill until firm. Remove the can from the center, then loosen the sides and bottom of the fudge with a spatula. Cut the fudge into thin slices to serve.

Calmness...

...captured in Maldives...

...calm in quietude is not real calm. When we can be calm in the midst of activity, this is the true state of nature. Happiness in comfort is not real happiness. When we can be happy in the midst of hardship, then we see the true potential of the mind...

9 Foods to Help Us Sleep 

Adding these foods to our diet may help to increase our odds of a successful slumber.

Some people have trouble falling asleep. Others can’t stay asleep. And then there are the people who have trouble turning life “off” and tucking into bed at a reasonable hour. Whatever the reason, we’re not alone - there are many more who don’t get enough shut-eye. Yet the health benefits of a good night’s rest are countless: sleep helps keep us happy, our brain sharp, our immune system strong, our waistline trim, our skin looking youthful—and lowers our risk of high blood pressure and heart disease.

Here’s the good news: Adding these foods to our diet may help to increase our odds of a successful slumber.

1. Fish

Most fish—and especially salmon, halibut and tuna—boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences. 

2. Jasmine Rice

When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice rather than lower-GI long-grain rice, in a study published in the American Journal of Clinical Nutrition. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain. 

3. Tart Cherry Juice

In a small study, melatonin-rich tart cherry juice was shown to aid sleep. When adults with chronic insomnia drank a cup of tart cherry juice twice a day they experienced some relief in the severity of their insomnia. 

4. Yogurt

Dairy products like yogurt and milk boast healthy doses of calcium—and there’s research that suggests being calcium-deficient may make it difficult to fall asleep. 

5. Whole Grains

Bulgur, barley and other whole grains are rick in magnesium—and consuming too little magnesium may make it harder to stay asleep, reported the Journal of Orthomolecular Medicine. 

6. Kale

Dairy products are well-known calcium-rich foods. But green leafy vegetables, such as including kale and collards, also boast healthy doses of calcium. And research suggests that being calcium deficient may make it difficult to fall asleep. 

7. Bananas

Bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences. 

8. Chickpeas

Chickpeas boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences. 

 7. Fortified Cereals 

Fortified cereals also boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences. 

Source:  Brierley Wright, M.S., R.D., Nutrition Editor for EatingWell