My favourite pet is a dog. Dog is a domestic animal.He is a loving friend of humans.He guards the house of human whole day.He gives respect to his master.He can smell his master from far off.He is a four-footed animal.Dogs are of many kinds:-Bull dogs,Grey hounds,Blood hounds,lap dogs etc….It has sharp teeths.He has four legs,a tail and straight ears.He is very useful in catching thieves and criminals by its powerful sense of hearing and smelling.Each dog has a different nose print.People love him for its noble service.
Dogs eat rice, bread, fish, meat and other eatables.The dog is an omnivores animal. They are intelligent and faithful to their master. They can take good training .Intelligent dogs are trained and used by the police or army to smell the traces of criminals and also in investigation work, either indoor or outdoor.
In some of the families a dog is treated as a dear pet and regarded as one of the family members. The small size dogs are tamed and loved as darlings in the family. And the bigger dogs like are strong enough to fight the thieves and robbers.I love dogs very much.
Dogs are not only animal but also they are pets , friends and Investigators.Investigation Department keep Dogs as Security agent to find the critical solution of a problem.They are trained so cleverly so they are called smart animal.Dogs are too Smart to catch up the things very easily.
Dogs are also kept as pets in homes as their friends.people love to keep dogs as they are very loyal to their masters.they serve their purpose selflessly.they are ready to sacrifice their life to save their masters life.but some people don’t value dogs.But dogs are really loyal animals on earth.
The first thing you should know about Malaysians is they are passionate about food. Malaysia has inherited a vast array of cuisines from its melting pot of cultures. So a list of Malaysian foodto try is bound to be unlike any other. It’s a bit like New York. Some dishes might not have originated from Malaysia, but they have found a home there.
1. Nasi lemak
Nasi lemak, literally ‘fat rice’, is comprised of coconut rice, prawn sambal, fried anchovies, peanuts, cucumber slices, and ayam rendang. There might be variations with regards to the accompaniments, but the rice, cucumber, and peanuts are pretty much staple.
2. Briyani
A mixed-rice dish ostensibly from India, briyani has found a loving home in Malaysia because a good Malaysian will never turn down a meal that combines rice, spices, and meat. Lamb briyani remains a firm favourite. Once again, be wary of the spice level.
3. Satay
At first glance, satay appears to be nothing beyond slightly charred, skewered meat. But good satay is juicy and flavourful, especially when it has been fanned lovingly over a charcoal grill. Served with cubes of rice and peanut drip, satay is delicious with or without them, and is available in chicken, lamb, and beef. It’s so good the Malaysia Airlines has it as a staple on their flights.
3. Roti canai
This light flatbread is a staple in the street-side mamak of Malaysia. A serving of roti canai is accompanied by three dipping sauces of varying levels of spiciness. Those who are not fond of chilli are advised to try this roti with an inoffensive bean dahl.
4. Curry Laksa
This is laksa for those who prefer their soups creamy. It’s the same heat, but the broth is thickened with coconut milk.
5. Cendol
A dessert much like ice-kacang with the difference that instead of shaved ice, there is an abundance of coconut milk mixed with palm sugar syrup, topped with green rice jelly and other condiments. A creamy alternative to the ais kacang for those with sensitive teeth.
Duty-free Langkawi is one of the most visited and beautiful islands in Malaysia. The island combines stretches of glistening coastlines with mountains and mangroves. Take a day trip to the UNESCO-listed Pregnant Maiden Island, feed the eagles and watch monkeys swimming for food. Or bring your towel and sunbathe away on Pantai Cenang before drinking in a beachside bar.
While Penang might not feature with the most beautiful islands in Malaysia for beaches and snorkeling, it does offer a metropolitan and colonial air. Head to the capital George Town and stroll through buildings which look unchanged in more than a century. Or photograph the colourful temples, traditional shophouses and feel the refreshing air at the top of Penang Hill.
If you’re looking for somewhere without tourists, check out Pangkor Island. The island lies near Perak’s coast and features empty beaches, clean water and thick jungle covering the centre. Visitors appreciate the chance to sunbathe under the palm trees without another soul in sight. Check out the Dutch colonial fort, snap photos of a traditional wooden jetty and feed hornbills at the Sunset View Chalet. Click here to find out how to travel to Pangkor Island from Kuala Lumpur or Penang.
The Perhentian Islands lies off Terengganu State’s coast in northeast Malaysia. Two islands, Perhentian Kecil (Perhentian Small) and Besar (Big), attract beach lovers, divers and snorkelers. Forget about roads: The only way to get from one beach to the next is by water taxi or trekking along jungle trails. Head to Kecil for some of Southeast Asia’s most affordable diving schools and meet other backpackers on Long Beach. Book a resort on Besar for a more exclusive getaway.
5. Beaches, jungles and snorkeling at Tunku Abdul Rahman Marine Park
Five islands near Sabah’s Kota Kinabalu form the Tunku Abdul Rahman Marine Park. Speedboats connect the mainland and protected islands in less than 15 minutes. Head to Manukan for a beach and snorkeling experience. Gaya Island, the largest island, presents more opportunities for hiking and exploring a floating village.
The tiny island near Semporna in Sabah rates among the world’s top diving areas. After gaining protected status in 2002, fewer tourists can get a permit to visit the limestone pinnacle. This preserves its delicate ecology. You won’t find accommodation or many facilities, and you’ll need to join a tour. But it’s worth the flight from Kota Kinabalu to Semporna and a one-hour boat ride for the swarms of turtles and barracuda.
Smoking cigarettes will kill you, but before you die, you could experience some pretty terrible diseases and health conditions from smoking. Here are some of the most gruesome diseases caused by smoking
1. Lung cancer
More people die from lung cancer than any other type of cancer. Cigarette smoking is the number one risk factor for lung cancer; it’s responsible for 87 percent of lung cancer deaths. Your chance of still being alive five years after being diagnosed is less than 1 in 5.
2. COPD (chronic obstructive pulmonary disease)
COPD is an obstructive lung disease that makes it hard to breathe. It causes serious long-term disability and early death. COPD starts by making it hard to be active, such as playing with a grandchild, then usually gets worse, until climbing a short set of stairs or even walking to get the mail is exhausting or impossible. It can leave people stuck in their homes, unable to do the things they want or see friends. About 80 percent of all COPD is caused by cigarette smoking. COPD is the fourth leading cause of death in the United States.
3. Heart Disease
Smoking harms nearly every organ in your body, including your heart. Smoking can cause blockages and narrowing in your arteries, which means less blood and oxygen flow to your heart. When cigarette consumption in the U.S. decreased, so did the rates of heart disease. Yet, heart disease remains the number one cause of death in the U.S.
4. Stroke
Because smoking affects your arteries, it can trigger stroke. A stroke happens when the blood supply to your brain is temporarily blocked. Brain cells are deprived of oxygen and start to die. A stroke can cause paralysis, slurred speech, altered brain function and death. Stroke is the fifth leading cause of death in the United States and a leading cause of adult disability.
5.Asthma
Asthma is a chronic lung disease that makes it harder to move air in and out of your lungs—otherwise known as “breathing.” Because cigarette smoke irritates air passages, it can trigger sudden and severe asthma attacks. Asthma is a serious health condition that affects close to 25 million Americans. Smoking only makes it worse.
6. Reproductive Effects in Women
Smoking can cause ectopic pregnancy in women, which is when a fertilized egg implants somewhere other than the uterus. The egg can’t survive and, if left untreated, can be life-threatening for the mother. Smoking also causes reduced fertility, meaning it makes it more difficult to get pregnant.
7.Premature, Low Birth-Weight Babies
The effects of smoking not only impact mom’s health, but also that of her baby. Smoking while pregnant can cause babies to be born prematurely and/or with a low birth-weight. Babies born too early or too small have increased risk of health complications and even death.
8. Diabetes
You’re more likely to get type 2 diabetes if you smoke. The risk of developing type 2 diabetes is 30 to 40 percent higher for smokers than non-smokers. Additionally, smoking increases the risk of complications once diagnosed with diabetes, such as heart and kidney disease, poor blood flow to legs and feet (which leads to infections and possible amputation), blindness and nerve damage.
9. Blindness, Cataracts and Age-Related Macular Degeneration
Smoking can make you go blind. It damages your eyes and can result in vision loss. Age-related macular degeneration is caused by smoking. It is the leading cause of blindness in adults ages 65 and older.
10. Over 10 Other Types of Cancer, Including Colon, Cervix, Liver, Stomach and Pancreatic Cancer
Basically, all the cancers. For both cancer patients and survivors, those who smoke are more likely to develop a second primary cancer. And now we know that smoking causes at least a dozen cancers, including liver and colorectal, and reduces the survival rates for prostate cancer patients.
Maha Shivratri, which literally translates to “great night of Shiva” is a Hindu festival largely celebrated in India as well as in Nepal. The festival is celebrated on the new moon day in the month of Maagha according to the Hindu calendar. The day is celebrated to venerate Lord Shiva, an important deity in Hindu culture.
There are many mythological legends associated with this day. According to a popular legend, when a hunter could not find anything to kill for his food in a forest, he waited on the branch of a Woodapple tree. In order to attract deer, he started throwing the leaves of the tree on the ground, unaware that there was a Shiva Lingam beneath the tree. Pleased with the Woodapple leaves and the patience of the hunter, it is believed that Lord Shiva appeared in front of the hunter and blessed him with wisdom. From that day onwards, the hunter stopped eating meat.
Another legend has it that after the Earth was faced with an imminent destruction, Goddess Parvati pledged with Lord Shiva to save the world. Pleased with her prayers, Lord Shiva agreed to save the world on the pretext that the people of the Earth would have to worship him with dedication and passion. From that day onwards, the night came to be known as Maha Shivratri and people began worshipping Shiva with a great enthusiasm.
Some folklore also consider this to be Shiva’s day as this was believed to be the answer given by Lord Shiva when asked about his favorite day by Goddess Parvati.
Maha Shivratri is a Hindu festival which is celebrated by people following Hinduism in India. People often fast on the night of Shivratri and sing hymns and praises in the name of Lord Shiva. Hindu temples across the country are decorated with lights and colorful decorations and people can be seen offering night long prayers to Shiva Lingam. Woodapple leaves, cold water and milk are offered to the Shiva Lingam on this day as they are believed to be Lord Shiva’s favorite.
It is believed that the people who fast on this night and offer prayers to Lord Shiva bring good luck into their life. The most popular Maha Shivratri celebrations take place in Ujjain, believed to be the place of residence of Lord Shiva. Large processions are carried out throughout the city, with people thronging the streets to catch a glimpse of the revered idol of Lord Shiva.
1. Pull back you hair and wear a comfortable t-shirt. You’re going to be making and using a scrub, a steam, and a mask. It’s best to make sure your hair is out of your face so it doesn’t get in your way. Put on a comfy t-shirt that you don’t mind splattering with different facial products.
2. Use a gentle cleanser to wash your face. A good facial starts with a fresh, clean face, so use your favorite cleanser to gently wash away makeup, dirt and sweat before you begin. Wet your face with warm water, apply the cleanser using a gentle circular motion, and rinse your face with warm water when you’re finished.
Use warm or cool water, rather than hot or cold. Room temperature water is best for your facial skin.
If you want to create your own luxurious cleanser, try using oil. Rub olive oil, almond oil or jojoba oil into your skin, then wipe it off with a towel dampened with warm water. This makes a great makeup remover and leaves your skin soft and moist.
3. Exfoliate with a homemade scrub. The hallmark of a great facial is bright, refreshed looking skin. Exfoliating is a very important part of the process. Apply your scrub using a gentle circular motion to slough away the dead skin and reveal fresh skin underneath. You can make your own scrub at home using all natural products you probably already have in your kitchen. Try one of these combinations:[2]
For oily skin: mix 1 teaspoon (4.9 mL) sugar, 1 teaspoon (4.9 mL) honey and 1 teaspoon (4.9 mL) water
For normal skin: 1 teaspoon (4.9 mL) ground oatmeal, 1 teaspoon (4.9 mL) honey and 1 teaspoon (4.9 mL) milk
4. Rinse your face. Use lukewarm water to rinse off the scrub. Make sure to rinse carefully around your eyes and nose so you don’t leave any of the scrub on your face. When you’re finished, pat your face dry with a soft towel.
5. Increase circulation with a facial massage. Massaging your face increases circulation in your facial tissue, causing your skin to feel and look refreshed. In addition to making your skin look beautiful, it helps combat puffiness and wrinkles and relieves stress. Do a facial massage using this technique:
Massage your cheeks with your fingertips using a wide circular motion. Move your fingers up to your nostrils, over your cheekbones and back around. Repeat for one minute.
Massage your forehead, starting with the temples and moving in toward the center. Repeat for one minute.
Massage your eye area, starting at the arch of your brow, moving down past the outer corner of your eyes, sweeping under your eyes toward your nose, and back up to your brows. Repeat for one minute.
Part 2 of 4:Doing a Steam and Mask Treatment
1. Steam your face. This opens your pores to allow impurities to come out. It will leave your face with a flushed, healthy feeling, making it an essential step in any facial. Place a small pot of water on the stove and bring it to a simmer. Drape a towel over your head and place your face over the pot, so that the steam hits your face. Keep steaming for face for 3 to 5 minutes, then turn off the heat.[3]
To make an herbal steam, add 5 drops of lavender essential oil or peppermint extract.
You can also use herbal teabags; try chamomile or mint.
2. Make a facial mask. A facial mask draws impurities from your pores and brings out the very best in your skin. There are many store-bought masks to choose from, a homemade mask will be just as effective, if not more. Plus, you can tailor it to the needs of your skin type. Try one of the following nourishing facial masks:
For any type of skin: use plain honey; it has both moisturizing and antibacterial properties great for any skin.[4]
For oily skin: mix 1 teaspoon (4.9 mL) cosmetic clay and 1 tablespoon (15 mL) honey.
For normal skin: mix 1 tablespoon (15 mL) yogurt and 1 tablespoon (15 mL) honey.
For dry skin: mix 1/2 mashed banana and 1 tablespoon (15 mL) honey.
3. Apply the facial mask for 20 minutes.Smooth it over your skin and let it sit for a good 20 minutes so it has time to nourish your skin. In the meantime, do one of the following treatments to make the most of your facial:
Reduce eye puffiness by closing your eyes and placing cucumber slices over them for 5 minutes.
Deal with chapped lips by using a toothbrush to scrub away dead skin. Apply lip balm when you’re finished.
Moisturize your neck, from your chest all the way up to your chin. Your neck skin is as delicate as your facial skin, and shouldn’t be neglected.
4. Rinse away the mask with warm water.Gently splash warm water on your face to wash it away, making sure to get every last bit of honey. Any bits of honey left behind will make your face feel sticky. Pat your face dry with a towel. Take a look in the mirror. Is your face glowing by now?
Part 3 of 4:Toning and Moisturizing Your Skin
1. Apply a homemade toner. After opening your pores with the steam and mask treatment, it’s time to use some toner. Toning your skin closes your pores, which helps your skin look bright and youthful. Just splash some on your face and let it soak in; wipe away the excess with a towel. You can make your own toner using any of the following:
Plain cool water
1 teaspoon (4.9 mL) apple cider vinegar mixed with 1 teaspoon (4.9 mL) cool water[5]
Witch hazel
Rosewater
2. Moisturize your face. Use your favorite store-bought moisturizer or make your own to finish up your facial. Moisturizer will keep your skin from drying out, making the effects of your facial last as long as possible. You can use any of the following as a moisturizer:
For oily skin: jojoba oil or aloe
For normal skin: olive oil or almond oil
For dry skin: coconut oil or argan oil
3. Wait several hours before applying makeup. All that scrubbing, steaming and soaking can make your delicate facial skin feel sensitive. It’s best to wait a few hours before you apply makeup. Most makeup contains chemicals that can irritate the skin. Let yourself enjoy your facial for as long as possible.
Part 4 of 4:When to Seek Medical Care
1. Get medical attention if you have an allergic reaction. Even the mildest of natural ingredients can cause an allergic reaction in some people. If you experience any sort of negative reaction after making a natural facial at home, stop using it immediately and rinse your face clean. Call your doctor or visit an urgent care clinic to make sure the reaction isn’t serious.
If you experience wheezing or difficulty breathing, rapid heart rate, nausea, or vomiting, get to an emergency room right away.
Mild symptoms such as a runny nose, itchy eyes, hives, or a skin rash are also indicative of a reaction. Stop using the facial and get medical help if the problem persists.
2. Talk to your doctor if you experience persistent irritation. It’s normal for your face to feel mildly irritated after you use a facial scrub and it should go away after a few hours. But if your face is irritated for a longer period of time and doesn’t seem to be going away, contact your doctor. They may prescribe medicine or a medicated cream that can soothe your skin.
If your face remains irritated after 1 week, contact your doctor.
Redness, pain, and sensitivity to touch are all symptoms of skin irritation.
Prolonged irritation can lead to an infection if it isn’t treated.
3. Seek medical attention if a pore becomes infected. Natural facials open up your pores and can let in harmful bacteria. This can sometimes lead to an infection, which should be treated promptly to prevent a serious problem or facial markings from occurring. If you notice an infected pore, contact your doctor for treatment.
Signs of infection include pus coming out of a pore, red streaks in the skin around a pore, and pain or sensitivity to touch.
4.See a dermatologist for persistent skin problems. If you consistently experience acne, clogged pores, blackheads, or blemishes on your face despite trying facials and treatments, make an appointment to see a dermatologist. There may be underlying issues that they can treat.
A dermatologist can prescribe medicated creams that you can’t purchase over-the-counter.
Some skin conditions may require oral medications that need to be prescribed by a doctor.
Confused by all the conflicting nutrition advice out there? These simple tips can show you how to plan, enjoy, and stick to a healthy diet.
What is a healthy diet?
Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.
Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.
The Healthy Eating Pyramid
The Harvard Healthy Eating Pyramid represents the latest nutritional science. The widest part at the bottom is for things that are most important. The foods at the narrow top are those that should be eaten sparingly, if at all.
The fundamentals of healthy eating
While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.
Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.
Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.
Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.
Making the switch to a healthy diet
Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.
A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.
Setting yourself up for success
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.
Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing dangerous trans fats with healthy fats (such as switching fried chicken for grilled salmon) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.
Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
Focus on how you feel after eating. This will help foster healthy new habits and tastes. The healthier the food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Moderation: important to any healthy diet
What is moderation? In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza.
Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by reducing portion sizes of unhealthy foods and not eating them as often. As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.
Take your time. It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.
Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.
Limit snack foods in the home. Be careful about the foods you keep at hand. It’s more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you’re ready to reward yourself with a special treat, go out and get it then.
Control emotional eating. We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.
Add more fruit and vegetables to your diet
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.
To increase your intake:
Add antioxidant-rich berries to your favorite breakfast cereal
Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
Swap your usual rice or pasta side dish for a colorful salad
Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter
How to make vegetables tasty
While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.
Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.
Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.
Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.
Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.
Plan quick and easy meals ahead
Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.
Plan your meals by the week or even the month
One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.
Shop the perimeter of the grocery store
In general, healthy eating ingredients are found around the outer edges of most grocery stores, while the center aisles are filled with processed and packaged foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products), add a few things from the freezer section (frozen fruits and vegetables), and visit the aisles for spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).
Cook when you can
Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.
Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer, and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.
Over a million Hindus gather every year at various temples nationwide to celebrate Thaipusam. The exact date of this important Hindu event is based on the full moon day in the month of Thai (January/February) in the Hindu calendar. Thaipusam is a celebration dedicated to the Hindu deity Lord Murugan (youngest son of Shiva and his wife Parvati). The celebrations take place on a grand scale at the Batu Caves (Sri Subramaniar Swamy Temple) just outside of Kuala Lumpur. Besides the Batu Caves; Hindus also gather at the Balathandayuthapani Temple or Waterfall Hill Temple in Penang, the Sri Subramaniya Swamy Temple in Sungai Petani (Kedah), and the Sri Subramaniar Swamy Temple in Ipoh (Perak).
Thaipusam is a public holiday in Malaysia
Thaipusam is the biggest festival for Hindus after Deepavali and usually falls in January or February. It is observed as a day of thanksgiving and paying penance for Lord Murugan. In many states in Malaysia Thaipusam is a public holiday. Devotees prepare themselves for the occasion by cleansing their bodies through fasting and abstinence, and usually observe a vegetarian diet for a certain period of time. Many devotees began paying penance a few days before the actual festival, with the carrying of the kavadi (a decorated structure bearing the image of several deities including Lord Murugan) on their shoulders and pal kodum (milk pots) carried above their heads.
Over 10.000 tourists visit the Batu Caves during Thaipusam
Celebrations at Batu Caves are an amazing experience for tourists; yearly over 10.000 tourists visit the celebrations at the caves. The night before Thaipusam Hindus gather at the Sri Mahamariaman Temple along Jalan Tun HS Lee (Chinatown/Petaling Street area). From there they will leave around midnight on a 15 kilometer (approximately 8 hour) walk towards the Batu Caves where they will arrive the next morning. The long trip culminates in the flight of 272 steps to the cave entrance. It is said that well over a million people visit the Batu Caves during Thaipusam, so be prepared for a very crowded, hectic and sometimes even claustrophobic experience. At some points it can be so crowded that people are pushing the masses to get forward. It is best to stay away from these crowds. The best place to get some great shots of the crowds is by walking towards the elevated highway (which is packed with parked cars anyways).
Many devotees are in trance
When you arrive at the Batu Caves on the day of Thaipusam don’t be surprised (or rather shocked) to see many people in trance. Some are being carried by their siblings, wives, husbands or other relatives. Many men (and also the occasional woman) have themselves shaved at one of the many barbers. Because of this you see many devotees walking around with a bald head. One of the aspects that make Thaipusam so interesting is the way that devotees pay penance to Lord Murugan. Some pierce their skin, tongue or cheeks with Vel skewers. We even saw a man hanging on multiple hooks while being pushed forward. Some had many small hooks in their backs with small decorations. A few times we noticed that some where blessed by others; which led to great excitement with the devotee expressed by dancing uncontrollably and waving arms wildly.
How to get to the Batu Caves
If you plan to go to Batu Caves during Thaipusam you are advised to use public transportation to avoid the anticipated massive traffic congestion. All roads leading to Batu Caves are usually blocked by bystanders and devotees. Cars just park in the middle of the roads; so going there by car, taxi or bus is not the best way to get to the Batu Caves. The easiest way is by the direct KTM Komuter route that goes from KL Sentral to Batu Caves station in less than 20 minutes. A ticket at KL Sentral will only cost you a couple of ringgits. During Thaipusam extra trains will go between KL Sentral and Batu Caves. After your visit to the Batu Caves it will be very crowded at the train station; especially if you leave somewhere in the afternoon. Many tourists, locals and devotees return home after a very intense night and day.
I have been thinking a lot about friendship lately. About those friendships that us women have with women. The true, real and dirty friendships.
The ones where those that reside in that tight inner circle see us and all of our parts.
Our truly true selves. Vulnerable. Naked (both figuratively and physically).
They see us at our worst. When we have broken down and are lying on the floor without a hope in the world. They know when to allow us to break down. To cry. To let it all out.
And they know when to set us straight. To deliver us some hard truths that only these true friendships are capable of. Delivering truths knowing that the words will not sting but that they will be felt with the best intentions of kindness, love and reality.
And they see us at our best. When our worlds are full of joy.
They know us. They know what brings us the absolute, most happiness.
At times they may know us even better than ourselves. These women. The ones that reside in our inner circle.
And while sometimes this inner circle alters. Sometime it’s shape grows or shrinks. Sometimes it’s members swap out. That is just life in it’s constant flow.
There is a comfort in knowing that this inner circle is there for you – in all of your days. In your best ones. In your worst ones. This circle has your back. To support. To cheer you on. To offer a warm bed and a hot cup of tea at any time of the night. To answer your call or your text. To send out loving vibes when there is just a sense that they are needed. Words are often not needed. Just a look. Just a feeling.
I feel grateful for this inner circle. These strong women that reside in mine. They lift me up. They help make me who I am today. And tomorrow and everyday. They are a part of me and I am a part of them. This kind of friendship, this kind of love is what makes the world such a beautiful place.
As soon as I met you, I knew you that were something truly special. You were charming, kind, and charismatic, and I couldn’t help but be drawn to you. But, never in a million years would I have guessed that now, after all this time, you would mean so much to me.
The funny thing is, I wasn’t looking for you, I just found you. Out of funny circumstance and total coincidence, we became friends, and got to know each other’s personalities, fears, hopes, and dreams. Then, we blossomed into something beautiful, something that I never saw coming.
But as blind as I was, I’m extremely glad that you stumbled into my weird little life and that you became such a big part of it. There are so many wonderful things to thank you for that I don’t even know where to begin. Words will never do it justice, but a girl can try, right?
1.Thank you for putting me in my place –because sometimes I actually might be acting a little too harsh about that one girl that I don’t like, even if I’ll never admit it (sorry, not sorry.) I always appreciate your honesty, even when it’s something that’s hard to hear.
2. Thank you for knowing how to handle me– or at least for pretending like you know how to, and doing an excellent job of it. I know I’m not always the easiest person to deal with, but you settle me down and make me smile in a way that no one else can.
3. Thank you for always holding my hand (literally, and figuratively) -Not only do you keep my fingers warm now that it’s cold out (thank God) but you’re also not afraid to show me off to friends, family, and even strangers. Plus, being your arm candy is an awesome feeling.
4.Thank you for always supporting me– You’re the best cheerleader/number one fan that I could ever ask for, and nothing is more reassuring than knowing that you’re right there to root for me in everything that I do.
5.Thank you for not arguing (too much) when I want to pay for things– because sometimes I just want to assert that I’m a ~strong independent woman~ and you totally understand that, even if you don’t always like it.
6.Thank you for not complaining when I force you to take seven million pictures– This applies to every single social event ever, or even just lying in bed together taking selfies when I’m bored. You respectfully accept that my hair was “out of place” or that my arm “looked awkward,” and that we obviously need to try again 16 times for the perfect shot.
7.Thank you for letting me cuddle you endlessly and steal all of the sheets and pillows– especially after I drool on you (ick.) You actually deserve an award for this one.
8.Thank you for all of the compliments– because some days I feel like a potato, but you always reassure me that I’m beautiful just the way I am (although you may be lying sometimes.) Stealing all of your favorite hoodies and sweatpants might make me look like an Eskimo, but you still make me feel like a million bucks.
9.Thank you for letting me stress cry– and then for reassuring me that my life is actually, in fact, not falling apart. Even if it’s over something small, you’re always there to help pick up the pieces.
10.Thank you for loving food as much as I do– Some of our best dates have been to cool new restaurants or cooking dinner together, and gosh have they been delicious. Our relationship has pretty much been founded on food and I have zero complaints.
11.Thank you for playing with my hair– and for not complaining when it suffocates you (sorry, big spoon). I can reassure you that it feels like heaven and will put me to sleep within a matter of seconds.
12.Thank you for letting me attack you with hugs and kisses even if I just saw you an hour ago– Yes, I just saw you, but no, that doesn’t make me any less eager to smother you with love. You welcome the affection with open arms, and let me be the needy little koala that I am whenever I get the urge.
13.Thank you for letting me have the last bite of everything– It shows how selfless you truly are, and that’s an admirable (and adorable) quality. I try to protest, but secretly I love it, and it’s the sweetest thing in the world. Plus, who can say no to the last bite of chocolate cake, am I right?
14.Thank you for being silly– Some of my fondest memories with you involve weird faces, strange conversations, and pure craziness. We’ve even developed our own language of phrases and pet names. Yes, we may be weirdos, but I love that you never take things too seriously and you always know how to make me laugh.
15.Thank you for being serious– Despite our silliness, you know exactly when to put on the serious, caring, boyfriend pants and you have impeccabletiming. You’ve been right by my side through some of the toughest experiences of my life, and you’ve never once faltered. I am incredibly grateful for your unconditional support and love, even in the face of difficulty.
16.Thank you for making me feel so happy and humbled– There are days that I just sit and look at you and wonder how I got so lucky. Sometimes I feel that I don’t deserve someone as wonderful as you, but you always reassure me that you’re the “reacher” in our relationship, even though I’ll never agree. I prefer to think that we deserve each other pretty equally.
17.Thank you for all of the adventures-At this point, we have made more incredible memories than I can even count. You never fail to be spontaneous, go to new places and try new things, and tag along for all of my ideas as well. Nothing feels better than exploring the world with you by my side.
18. Thank you for opening up to me – It’s great to know that you’re willing to discuss your life and some of your deepest secrets with me. I’ll always do my best to listen, help, and talk you through whatever it is you’re thinking about, and I know that you would do the same in return. You have allowed me into your heart and mind, which is a wonderful privilege.
19. Thank you for being exactly who you are– Your passion for helping others, being kind, and making everyone around you smile is something that I will always be amazed by. You inspire me every single day, and I feel absolutely blessed to be a part of your life. You make me want to be a better version of myself, and you always encourage me to strive for the best.
20.Thank you for being my best friend– At the end of the day, “doing life” with someone that you love and trust is a wonderful feeling, and I know that through thick and thin, I can count on you. I can truly say that before anything else, you are my best friend, and I think that our strong foundation is what I cherish the most.
It’s easy to call you my boyfriend (at least that’s what Facebook says you are). But, above all, I think you’re much more than that. You’re my partner in crime, my dinner date, my pillow, my cheerleader, my confidant, and most importantly, my best friend. Although I couldn’t see you coming, I am eternally grateful that you’re in my life today. Wherever the road takes us, I’m glad that I got to walk down that road with you, creating so many beautiful memories along the way.
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