Assalamualaikum people. 

Alhamdulillah, today I would like to share some verses of healing in Quran :)

Six Quranic Verses of Healing:  Ayat Ash-Shifa

وَيَشْفِ صُدُورَ قَوْمٍ مُّؤْمِنِينَ

wa yashfi sudoora qawmin mumineena
And [God] shall heal the breast of the believers. (at-Tawba, 9:14)

يَا أَيُّهَا النَّاسُ قَدْ جَاءتْكُم مَّوْعِظَةٌ مِّن رَّبِّكُمْ وَشِفَاء لِّمَا فِي الصُّدُورِ وَهُدًى وَرَحْمَةٌ لِّلْمُؤْمِنِينَ

Yaa ayyuha an-naasu qad ja’atkum maw`izhatun min rabbikum wa shifaun limaa fee as-sudoori wa hudan wa rahmatun lil-mumineen
Mankind there has come to you a guidance from your Lord and a healing for (the diseases) in your hearts, and for those who believe a guidance and a mercy. (Yunus, 10:57)

َيخْرُجُ مِن بُطُونِهَا شَرَابٌ مُّخْتَلِفٌ أَلْوَانُهُ فِيهِ شِفَاء لِلنَّاسِ

yakhruju min butooniha sharaabun mukhtalifun alwaanuhu feehi shifaun lin-naas 
There issues from within the bodies of the bee a drink of varying colors wherein is healing for mankind. (an-Nahl, 16:69)

وَنُنَزِّلُ مِنَ الْقُرْآنِ مَا هُوَ شِفَاء وَرَحْمَةٌ لِّلْمُؤْمِنِينَ

Wa nunazzilu mina al-qurani ma huwa shifaun wa rahmatun lil-mumineen
And We sent down in the Quran such things that have healing and mercy for the believers (an-Najm, 17:82)

وَإِذَا مَرِضْتُ فَهُوَ يَشْفِينِ

Wa idha maridtu fahuwa yashfeeni
And when I am ill, it is [God] who cures me.” (ash-Shu`ara, 26:80) (A supplication of Prophet Abraham [as])

قُلْ هُوَ لِلَّذِينَ آمَنُوا هُدًى وَشِفَاء

qul huwa lil-ladheena amanoo hudan wa shifaun
And declare (O Muhammad) that [the Quran] is a guidance and healing for the believers. (al-Fussilat, 41:44)

May Allah bless us in happiness and health, amin..

Hye assamualaikum peeps :) 

Today, I want to share some tips that we can try to lose weight in a healthier way!

TOP 10 EASY WEIGHT LOSS

Tip 1: Find out how many calories you need

BMR = 
Male: 10×weight + 6.25×height - 5×age + 5 
Female: 10×weight + 6.25×height - 5×age - 161 

Weight: in kilograms. If you know your weight in pounds, divide by 2.2 to obtain to get your weight in kilograms.

Height: in centimeters; if you know your height in inches, multiply by 2.54 to get your height in centimeters.

Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fiber, vitamins and antioxidant. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Tip 3: Watch for Portion Size

Watch your portion size is very important. if possible you should try to eat in frequent and small portion, rather than seldom and big portion.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced.

Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Tip 5: Go for wholesome fresh foods

Purchase fresh foods and avoid highly processed foods. Highly processed foods are the real culprit of obesity, not meat or carbohydrates. Highly processed foods and fast foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her favourite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favourite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carbohydrates does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Tip 8: Watch for the sugary drinks

Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking mostly water in a day. In addition to providing hydration to your body, it will also help you feel full.

Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. 

Tip 10: Exercise, period

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. So in a week, it is recommended to exercise 150 minutes per week. There are many type of exercise that you can practise depending on your ability. This will help burn some of the unwanted calories.

Good Luck people :)

TIPS FOR EATING MORE FRUITS & VEGETABLES

Assalamualaikum and hye everyone :)

Hope everybody is feeling wonderful. This time I want to share with all of you on how we can increase consumption of fruits and vegetables in our daily diet. Fruits & vegetables are very important in our daily life. Shortly, they contribute lots of vitamins & minerals for our goodness & contributes to a better health status.

Me at Pasar Borong Selangor purchasing raw vegetables & stuff :)

Tips for Eating More Fruits and Vegetables

Eating more fruits and vegetables is fun and easy. Here are some  tips to include more fruits and vegetables in your diet:

•       Pack fruit such as an apple, orange or dried fruit in your purse or backpack.
•         Top your pizza with vegetables such as broccoli, bell peppers, onions, spinach, and       mushrooms.
• ·      Load your sandwich with vegetables. Try spinach, lettuce, tomatoes, shredded carrots, bell peppers, cucumbers, and mushrooms.
•         Add fruit to your breakfast. Fruits such as bananas and berries go great on cereal, oatmeal, bagels, English muffins, waffles, and pancakes.
•         Pack your rice with nutrients by adding vegetables or dried fruit to it.
• ·         Let vegetables steal the spotlight at dinner. Make half your plate vegetables, such as sweet potatoes, beans, and collard greens.
•        Dip raw vegetables in low-fat dip for a crunchy snack. 

Variety & fresh can be obtained easily in wet market.

Thank you for reading guys :)

Have a great day!

PORTION SIZE

Hey peeps :) Today, Lets learn how to control daily portion size.

A recommended serving size is the amount of each food that you are supposed to eat during a meal or snack. A portion is the amount of food that you actually eat. If you eat more or less than the recommended serving size, you will get either too much or too little of the nutrients you need.

Portions and Servings: What’s the Difference?

A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small..

A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

How to control your portion sizes when you’re eating at home? Here are some tips.

• Don’t eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls.  
• Serve food on smaller plates. Eat from a salad plate instead of a dinner plate. Keep serving dishes on the kitchen counter so you’ll have to get up for seconds. Putting your food out of easy reach will make it harder for you to overeat.
• Substitute lower-fat varieties of food. Instead of whole-fat  milk, buy low-fat or skim instead. Use half the amount you would normally use of these products to save even more calories.
• Don’t eat mindlessly. When you snack in front of the television or while doing other activities, you’ll be distracted enough that you may eat too much. 
• Snack between meals. If you’re hungry between meals, eat a healthy, high-fiber snack such as a piece of fruit, small salad, or bowl of broth-based soup. The snack will fill you up so that you don’t eat too much at your next meal.

How to control your portion sizes when eating out?

• Order the small size. Instead of a medium or large, ask for the smallest size. Never super-size your order.
• Order the "lunch size" of a food, rather than the dinners size.
• Order appetizers rather than entrees.
• Share your meal. Split an entrée with a friend, or cut your meal in half when it arrives.
• Fill up with lower calorie foods. It will fill you up so that you eat less of your meal.

Watch Your Portion Size

• Share an entree with someone
• If entrees are large, choose an appetizer or side dish
• Share dessert, or choose fruit instead
• Eat sweet foods in small amounts. To reduce temptation, don't keep sweets at home
• Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces
• Eat off smaller plates
• Skip buffets

HOW TO HAVE BETTER EATING HABITS

Assalamualaikum hugelovers :)

Today, I would like to share on how we can change eating habits to a better one. I think most of us sometimes have problems with our own eating habits. As for me, due to time constraint, I usually have problems with my current eating habits. So here people, I would like to reveal the steps to a better eating habits. Happy reading love!  

CHANGE YOUR EATING HABITS

1. Keep to a regular eating schedule

2. Eat together as a family most days of the week

3. Eat before you get too hungry

4. Make sure every family member eats breakfast every day

5. Drink a glass of water before a meal

6. Stop eating when you’re full

7. Don't eat late at night

8. Provide fruits and vegetables for snacks

9. Try a green salad instead of fries

10. Ask for salad dressing "on the side"

11. Chew slowly every time you eat and remind others to enjoy every bite

12. Serve water or low-fat milk at meals, instead of soda or other sugary drinks

13. Pay attention to flavors and textures

14. Instead of eating out, bring a healthy, low-calorie lunch to work and pack a healthy      "brown bag" for your kids

15. Do not skip your meals 

Assalamualaikum peeps :)

First of all, I would like to thank you all for spending some of your precious time to read this blog. Hee, really appreciate your kindness! So basically, this blog is created recently and I created it specially to share some info about food & health. It is important for us to know what we eat, what foods we consume every single day. You are what you eat people! Here, I would like to share something on healthy eating tips. Hope it is helpful peeps :)

10 HEALTHY EATING TIPS

1. Eat a variety of nutrient-rich foods. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Enjoy plenty of whole grains, fruits and vegetables. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? So, we need to increase them in our daily diet.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. If your favourite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them. Identify major sources of these ingredients in your diet and make changes, if necessary. Use the Nutrition Facts panel on the food label to help balance your choices.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. 
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. 
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Sources: American Dietetic Association

Assalamualaikum and hello people! How's life everyone? Hope everything's okay loves!

So lets just cut straight, this is my first entry about a neutropenic diet. Just spreading some knowledge about diet for cancer patients. Happy reading hearts :)

Neutropenia is a condition of the blood, in which white blood cells have a low number of neutrophils. People with neutropenia have greater risk of infections as body is not well-equipped to fight infections. People with weakened immune systems can practice a neutropenic diet. This diet provide a protection from bacteria and other harmful organisms found in some food and drinks. A special diet, neutropenic diet which is low in microbial or low-germ diet, is recommended when neutrophils are significantly lower than normal. This diet is to minimize exposure to food-borne bacteria and to decrease the risk of infection. In other words, if immune system is not working well, the body may encounter barrier to protect themselves from bacteria.

Usually, doctors often recommend this diet before and after certain types of chemotherapy and other cancer treatments. Many cancer patients have a blood test called an absolute neutrophil count (ANC) blood test which is done routinely. ANC helps to determine the body’s ability to fight against infection. The patient is often instructed to follow a neutropenic diet when the ANC is less than 500 cells/mm3. Neutropenic diet should be followed until the doctor tells the patient to resume their regular diet.

Diet and nutrition can be affected by cancer and its treatment in many ways. Different cancer treatments can cause different side effects. Among them are fatigue, nausea/vomiting, loss of appetite, changes in taste and smell, mouth tenderness or sores, changes in bowel habits such as constipation and diarrhea. Another important side effect to be aware of is low blood counts. Normally, it can be caused by many chemotherapy drugs, and also sometimes by radiation therapy. A decrease in white blood cells is not always accompanied by symptoms as white blood cells are particularly vulnerable.

Normally, patients undergoing allogeneic stem cell transplants typically follow this diet during the pre-transplant chemotherapy. They will continue on it until they cease to take immunosuppressive drugs. Patients undergoing autologous stem cell transplants typically follow this diet during the pre-transplant chemotherapy. They continue follow this diet for the first 3 or more months after transplant. The transplant team will tell the patient how long to follow this diet. Besides, people who have had an organ transplant or who are being treated for HIV/AIDS also may need to follow this diet.

There are several foods to avoid in a neutropenic diet. Examples are raw milk or raw milk products or any unpasteurized milk or milk products, including cheese and yogurt made from unpasteurized milk. Next, hot dogs, deli meats, or processed meats need to be avoided unless they have been cooked or thoroughly reheated just before eating. Besides, raw or undercooked meat, fish, chicken, eggs, or tofu, cold smoked fish, including lox, jerky, kippered, or nova-style fish. Miso or tempeh products. Uncooked vegetables and fruits or unwashed salad greens, uncooked grain products, vegetable sprouts, such as alfalfa, bean, and others also need to be avoided. Lastly, unpasteurized fruit or vegetable juices, unpasteurized, raw honey and raw nuts or nuts roasted in their shells also among the foods that need to be avoided.

        Besides, another neutropenia self-care and precautions that can be done to keep yourself healthy is to practice a neutropenic diet in order to avoid bacteria and infection. Next, limit exposure to people and pets and practice good hand-washing techniques. While gardening, you should wear gloves to avoid punctures, cuts and bruises. Another precaution that can be practiced is to always keep applying hand sanitizer when needed. Next, do not forget to use antibacterial soaps and wipes to clean around the house and lastly prepare and stare all the foods carefully to avoid mold and bacteria.

Thank you for reading, take care loves!