Product review of the week: Indomie Instant Noodles

Product Name: Indomie instant noodles

Where does it come from: Manufactured and marketed by Dufil group in the West African country

Nutritionals (Per One pack) 70g

Calories 370cal, Protein 7g, Fat 14g, Carbs 54g, Fiber 2g, Sugars 3g, Sodium 1140mg, Cholesterol 0mg  

Pros: No cholesterol, low in sugar, quick and easy to cook

Cons: High in sodium

Rating: 3stars, If portion is controlled its much better

  

Tips: Load up more on mixed vegetables (carrot, tomatoes, ball peppers, green peas, lettuce etc.) when enjoying your indomie instant noodles

P.S : Too much sodium in the diet may lead to:

- High blood pressure in some people

- A serious build-up of fluid in people with congestive heart failure, cirrhosis, or kidney disease 

Whole foods: the nutritional benefits of chicken meat

Chicken is a white meat distinguished from other meats such as beef and lamb by its lower iron content (0.7mg compared with 2mg/100mg).

The fat content of cooked chicken varies depending on whether it is cooked with the skin on or off, it is best cooked with the skin off to reduce its fat content. About half of the fat from chicken meat is made up of desirable monounsaturated fats and only one third of the less healthy saturated fats.

Chicken meat does not contain trans fats that contribute to coronary heart disease. Local chickens are particularly a good source of essential polyunsaturated fatty acid (PUFAs) especially the omega3fatty acids.

Chicken nutritional composition include vitamin E, B6, B12 and also other vitamins and minerals essential to healthy body functions including niacin, thiamin, pantothenic acid, phosphorus, selenium small and helpful amounts of calcium, iron, potassium and zinc. Good source of quality protein.

The biggest issue with chicken is what we eat them with. Served grilled or boiled is fine, if they are deep fried, or served with creamy sauces and dressings, the bad fat content will be significantly increased, so try and enjoy your chicken in as natural a state as possible.

How to get through the day in a heart healthy way

Your alarm clock is buzzing and it’s time to start a brand new day, let’s get your day started off right with a heart-healthy breakfast. Components of a heart-healthy breakfast includes whole-grains that are rich in soluble fiber, low fat or fat free dairy products and meat that is low in saturated fat and cholesterol.

Breakfast is the ideal time to include a high soluble fiber cereal, low fat milk or yogurt and your favorite fruit. When you are shopping, look for a whole grain cereal with at least 3grams of soluble fiber, why? Because soluble fiber helps lower the cholesterol level in your blood. High blood cholesterol is considered a risk factor for heart diseases. Good sources of soluble fiber include beans, whole grains, fruits, vegetables, nuts and soluble fiber fortified foods.

For some people, especially those who eat breakfast before 7.00am, a morning snack is essential. Eating a morning helps tame your hunger so you’re not ravenous when lunch time arrives. Fruits, nuts, nut butters, and vegetables are perfect snack foods because they are very portable and filling. Did you know that eating 1 ounce of nuts, 5 times per week, has been shown to lower total cholesterol and LDL-Cholesterol?

Lunch and dinner is the traditional time to get in good serving of muscle building protein. One 3-4oz serving of lean meat, fish, or meat substitute is just the right size for most people,. To keep you heart its healthiest, choose protein sources that are low in saturated fat and cholesterol like fish, skinless chicken, turkey breast. Eating 7ounces of fatty fish per week is associated with a reduced risk of heart disease. Lunch and dinner is also the perfect time to eat nature’s #1 source of soluble fiber – Beans, people of all ages need to get 10g of soluble fiber per day.

Nutrition research indicates that diets low in fat (20-30% calories from fat) low in cholesterol and low in saturated fat (less than 7% of total calories) reduce your risk of heart disease. Most healthy people should keep their cholesterol intake below 300mg per day.

It’s okay to have sweets in moderation. The key is to get your added sugars in food and drinks that are already nutrient dense and not just in items like candy or soda. Keeping your intake of added sugars (between 100- 150calories) will help you maintain a normal triglyceride level.Triglycerides are frequently high in people who have excessive intake of simple sugars. High triglycerides are a risk factor for heart disease.

 

Each decision you make in relation to your food choices and activity habits on a daily basis ultimately contributes to the body shape and fitness level you have today.

Wishing you a fabulous week!

What you should know about Ebola Hemorrhagic Fever

What is Ebola Hemorrhagic Fever?

Ebola hemorrhagic fever (Ebola HF) is a severe, often fatal disease in humans and non-human primates (monkey, gorillas and chimpanzees) that has appeared sporadically since its initial recognition in 1976. The disease is caused by infection with Ebola virus, named after a river in the democratic republic of the Congo (formerly Zaire) in Africa, where it was first recognized. The virus is one of a family of RNA viruses called Filoviridae. There are five identified subtypes of Ebola virus. Four of the five have caused disease in humans :Ebola-Zaire, Ebola-Sudan, Ebola-Ivory coast and Ebola-Bundibudgyo. The fifth, Ebola-Reston, has caused disease in non-human primates but not in humans.

Where is Ebola virus found in nature?

The exact origin, locations and natural habitat(known as "Natural reservoir") of Ebola Virus remain unknown. However, on the basis of available evidence and the nature of similar viruses, researchers believe that the virus is Zoonotic (Animal borne) with four of the subtypes occurring in an animal host native to Africa.

How is Ebola Virus spread?

Infection with Ebola virus are acute. There is no carrier state because the natural reservoir of the virus is unknown. The manner in which the virus first appears in a human at the start of an outbreak has not been determined. However researchers have hypothesized that the first patient becomes infected through contact with an infected animal.

After the first case patient in an outbreak setting is infected, the virus can be transmitted in several ways. People can be exposed to Ebola virus from direct contact with the blood and/or secretions of an infected person. Thus, the virus is often spread through families and friends because they come in close contact with such secretions when caring for infected persons. People can also be exposed to Ebola Virus through contact with objects such as needles that have been contaminated with infected secretions.

All Ebola virus species have displayed the ability to be spread through airborne particles (aerosols). Nasocomial transmission refers to the spread of a disease within a health-care setting such as a clinic or hospital. It occurs frequently during Ebola HF outbreaks. In African health care facilities, patient are often cared for without the use of a mask, gown or gloves. Exposure to the virus has occurred when health care workers treated individuals with Ebola HF without wearing these types of protective clothing.

What are the symptoms of Ebola Hemorrhagic Fever? 

The incubation period of Ebola HF ranges from 2-21days. The onset of illness is abrupt and is characterized by fever, headache, joint and muscle aches, sore throat and weakness, followed by diarrhea, vomiting and stomach pin. A rash, red eyes, hiccups and internal and external bleeding may be seen in some patients.

How is Ebola Hemorrhagic fever treated?

There is no standard treatment for Ebola Hf. Patient receive supportive therapy. This consists of balancing the patient's fluid and electrolytes, maintaining their oxygen status and blood pressure and treating them for any complicating infections.

CDC

Exercises That Will Transform Your Body

Looking for some effective ways to transform your body? There are a few great exercises that will help you to reach your fitness goal. These exercises are easy but effective in strengthening your body along with burning unwanted calories. However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don’t waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time. 

 

     Jumping rope

When was the last time you jumped rope? Perhaps in your childhood. Jumping rope is a cheap and easily portable exercise that you can do almost anywhere. This workout burns more calories per minute than any other workout. Get jumping for a perfect exercise and plenty of fun. One of the best things about jumping rope is that you can do it with your kids. Moreover, jumping rope is a fantastic way to fit in a highly effective cardio session when you are on the go. Simply toss your jumping rope in your carry-on and you don’t need to look for the nearest gym. So, who said jumping rope is only for kids?

 

     Squat

The squat is a compound, full-body exercise that works more than one muscle group. This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body as well as improve your physical health. If you sit all day at work or at home, you are at higher risk of serious disease. Why not do several squats whilst waiting for your dinner to cook, the kettle to boil, or your PC to boot up? Sometimes multitasking is a great thing!

    Pushups

Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body. Plus, pushups are good for your heart and cardiovascular health and this exercise helps to improve your posture. Just make sure you do them correctly – learn to do pushups with your back straight to reduce back pain and avoid straining your back.

Lunges

To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate every leg individually, helping transform your body. To add some cardio and boost the intensity, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results. Since lunges are a very effective workout for strengthening, sculpting and building a few muscle groups, why not do them every day? Even if you have a super busy schedule, you can still find time to do several lunges. Stop making excuses and start exercising to transform your body today.

Swimming

The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups. Swimming boasts numerous health benefits. It helps to reduce your blood pressure, strengthen your heart and improve your aerobic capacity. Plus, swimming is a wonderful way for your family to get moving and have plenty of fun together. Though, this exercise is not as portable as jumping rope.

Cycling

A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. It strengthens your legs, arms and back, encourages your heart to work more efficiently and aids in weight loss. Cycling is also one of the easiest ways to fit exercise into your everyday routine since it’s a great means of transportation. It gets you fit, saves you money, and is good for your health. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.

Running

There are many benefits of running. It helps to relieve stress, improve your heart health, reduce the risk of depression, burn mega calories and improve your overall health. Running can actually transform the body like nothing else. It builds strong, toned legs and makes them look thinner. I enjoy running, especially early in the morning, and I think it’s one of the best exercises to do every day. I always feel a great sense of accomplishment after my run. If you don’t feel like running, try jogging. Not only does jogging help to burn calories, it also helps to improve your overall health.

So there you have it! The list of the most effective exercises that will definitely help you transform your body. Just make sure you do them on a regular basis to see the best results. What’s your favorite exercise?

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