Friday, July 25, 2014

BISKUT LAPIS CHEESE ...........


 



Bahan-bahan :
• 250g cream cheese
• 1/2 tin susu pekat manis
• 1 bungkus biskut saltcheese
• nestum/oat seckupnya
 


Cara-cara :
1. Cream cheese dipukul dengan susu hingga sebati.
2. Susun biskut cheese didalam bekas yang dilapik plastik atau aluminium foil.Ratakan cheese atas biskut. Taburkan nestum/oat.
3. Ulang proses tadi dengan menyusun biskut dan sapu cheese sampai habis
4. Setiap lapis tabur oat@ nestum untuk rasa yang lebih sedap
5. Simpan dalam peti ais semalaman.
6. Siap untuk dihidang.

Kuih Talam Gula Merah ...........

 

BAHAN-BAHAN:

(A)
250 gm gula merah
50 gm gula pasir
900 ml air
2 helai daun pandan

(B)
140 gm tepung beras
50 gm tepung Hon Kwee
1 sudu teh air kapur

(C)
150 gm tepung beras
70 gm tepung ubi
1/2 sudu teh garam
1.2 liter santan | dari dua biji kelapa


CARA MEMASAK:

1. Didihkan bahan (a) sehingga gula hancur. Kemudian ditapis dan biarkan sehingga suam. Ketepikan.

2. Di dalam bekas, satukan bahan (b) dan dikacau sehingga sebati.

3. Setelah itu, masukkan bahan (b) ke dalam bahan (a) yang telah suam.

4. Masak di atas api yang sederhana sehingga agak pekat.

5. Kemudian tuangkan adunan ke dalam loyang dan kukus selama 30 minit.

6. Dalam masa yang sama, sediakan bahan (c) untuk dijadikan bahagian atas kuih talam. Satukan semua bahan ( c) dan tapis sebelum dimasak di atas api sehingga naik wap, adunan ini sedikit cair.

7. Setelah itu, lapiskan ke atas bahan yang telah dikukus tadi dan kukus lagi selama 30 minit.

Thursday, July 17, 2014

Bergedil / Pegedil Kentang ..........

 
 
 
 
4 potatoes (400g), peel the skin, cut into small pieces
1tbsp dried shrimps, soak in water till soften, chopped roughly
1tbsp fried shallots
1tbsp chopped parsley leaves
1/2tsp fine salt or to taste
White pepper powder
1 egg, lightly beaten 

Method

  1. Deep fry potatoes till golden brown and cooked. Drained.
  2. Using a food processor, to mash the potatoes.
  3. Put the mashed potato in a mixing bowl, mixing in chopped dried shrimps, fried shallots, chopped parsley leaves, salt and pepper, mix well. Shape into patties.
  4. Coat the patties with egg, deep fry over medium heat till golden brown on both sides.
    First you need to deep fry the potatoes first.
    Mash it..
    Mix with other ingredients, I added dried shrimps this time, you may replaced with cooked chicken or beef.

     
    Shape into patties, then coat with egg ( this is a must as Bergedil is prepared this way) , and deep fry..

Kuih Sagu ..............



Bahan- bahan

3 cawan air
1 cawan sagu
3/4 cawan gula pasir
Beberapa titik sirap perisa rose dan pewarna merah
sedikit kelapa putih + sedikit garam (untuk digaulkan bersama kuih)

Cara cara membuatnya:
1. Didihkan air bersama perasa sirap hingga mendidih.
2. Bila air dah mendidih baru masukkan sagu. Kacau rata selama 10 minit.
3. Kemudian bila dah nampak pekat sikit, baru dimasukkan gula pasir.
4. Kacau sehingga pekat.
5. Bila dah likat sikit, masukkan ke dalam loyang untuk dikukus.
6. Kukus sehingga sagu kembang dan tiada lagi putih putih (dalam anggaran 20 - 30 minit).
7. Sejukkan sagu di luar.
8. Bila kuih masih lembap,potong ikut citarasa and gaulkan bersama sama kelapa putih.
9.Siap untuk dihidangkan.

Ondeh-Ondeh / Buah Melaka ......




Bahan-Bahan: 
Tepung pulut (ikut suka berapa banyak)
5 helai daun pandan (jus pandan secukupnya)
Gula melaka 
1/2 biji kelapa muda parut [ambil bahagian putih sahaja]
Sedikit kapur


Cara: 
1.      Bancuh tepung pulut dengan air pandan dan air kapur sedikit demi sedikit hingga adunan boleh digentel. 
2.      Ambil sebesar ibu jari dan leperkan. 
3.      Gula melaka dipotong kecil kecil atau dihancurkan sedikit supaya ia cair semasa  dimasak.Saya tak suka rasa gula melaka yang berbiji semasa mengunyah kuih tersebut.
4.      Masukkan gula melaka di tengahnya dan tutup semula. Gentel adunan bulat bulat.
5.      Panaskan air hingga mendidih. Kalau suka, boleh masukkan daun pandan dalam air rebusan supaya airnya wangi.
6.      Masukkan bebola pulut tadi. 
7.      Bila kuih timbul boleh diangkat dan toskan dalam tapisan. 
8.      Terus golekkan kuih di atas kelapa parut yang bercampur sedikit garam. 
9.      Bolehlah dihidangkan bersama teh o panas panas. 

//////////////////////////////////////////////////////////////////////////////









Bahan-Bahan:
1 cawan tepung pulut
2 sudu besar tepung beras
5 helai daun pandan
Gula melaka di potong kiub kecil
Kelapa parut (gaulkan dengan garam halus secukup rasa)
Sedikit pewarna hijau



Cara Penyediaan:
1.Didihkan air 3/4 penuh dalam periuk.
2.Kisar daun pandan bersama sedikit air dan tapis. 3.Kemudian campur air pandan tadi dengan sedikit pewarna hijau dan tuang air sedikit demi sedikit ke dalam campuran tepung pulut dan tepung beras sehingga menjadi adunan yang boleh digentel.
4.Ambil sedikit adunan, leperkan atas tapak tangan dan letakkan gula melaka sebagai inti. Tutup rapat dan bentukkan bulat.
Rebus dalam air mendidih sehingga buah melaka timbul. Angkat dan toskan.
5.Salut buah melaka dengan kelapa parut di campur dengan sedikit garam, gaul rata dan hidangkan.

Bingka Labu .....

 


Bahan2
1 biji labu kuning saiz sederhana ~ kopek, dadu, rebus  tos-timbang dlm 400 gm
240 gm gula pasir (1 cwn)
250 gm tepung  (2 cwn.......... 1 cwn tpg gandum 1 cwn tpg ubi)
3 biji telur (A)-guna 4 biji telur saiz M
1 cawan santan pekat- guna 1/2 pekat santan debu jadikan 1 cwn
125 gm marjerin ~ cairkan (1/2 cwn)

Cara Menyediakan
1. Blend labu rebus, gula, telur dan santan hingga halus.
2. Masukkan bahan blend ke dalam mangkuk besar.
3. Masukkan tepung sikit demi sedikit dan kacau rata.
4. Masukkan marjerin yang dicairkan dan kacau. Jika adunan berketul2.. boleh ditapis atau diblend sekali lagi.
5. Panaskan ketuhar 175C.
6. Lenserkan acuan dengan marjerin/butter.
7. Masukkan adunan ke dalam acuan dan bakar selama 40 minit atau hingga masak bergantung saiz loyang & saiz oven anda.

Nota: Cara menguji kuih.. cucuk kuih dengan lidi penguji jika lidi keluar bersih.. bermakna kuih sudah masak.. jika lidi penguji masih bersalut dengan kuih teruskan membakar dengan menurunkan suhu ke 160C utk mengelakkan kuih dari hangus.

BINGKA JAGUNG ......

 

 

 

Bahan-bahan ( satu loyang )

  • 250gm tepung gandum  (2 cwn)

  • 2 sdb tepung kastard
  • 250gm gula pasir   (1/2 cwn)
  • 400 ml santan pekat (1 1/2 cwn)
  • 200 ml air   (xsampai 1 cwn )
  • 4 biji telur
  • 2 sdb butter - cairkan
  • sedikit esen vanilla
  • 1-2 titik pewarna kuning
  • secubit garam
  • 1 tin jagung krim

Cara-cara

  1. Satukan semua bahan kecuali jagung. Adun sebati.*Guna senduk je..
  2. Masukkan pula jagung. Jika anda tidak suka jagung agak kasar, bolehlah kisar sedikit jagung tin ini terlebih dahulu.
  3. Tuang adunan ke dalam loyang yang digris dengan minyak/butter. Bakar pada suhu 180 degree selama lebih kurang 1 jam 20min. Jika suka kuih yang lebih garing pada bahagian luarnya, boleh lebihkan masa membakarnya sehingga bahagian tepi berwarna keemasan.

Bingka Pandan .....

 


1 cawan tepung gandum
1 cawan gula
1 cawan air pandan
1 cawan santan
1 cawan susu cair (sejat)
3 biji telur
Sedikit pewarna hijau
Sebagai hiasan- sedikit bijan jika suka



Cara-cara membuatnya
1. Masukkan semua bahan ke dalam blender kecuali bijan
2. Blender hingga sebati
3. Sapukan loyang dengan sedikit minyak dan tuangkan bahan tadi kedalamnya.
4. Taburkan bijan (jika suka)
5. Bakar 40 minit pada suhu 180c/ hingga masak. Untuk dapat kan permukaan yg berkerak/garing bolehlah tambah masa membakar.

Tuesday, July 15, 2014

Married men live longer, study shows ......


Married men are mentally and physically more healthy than single men, and therefore live longer, according to a new study.


Marriage might be the end of a man's single life, but can lead to a longer life overall, latest research suggests.

A report by the US Centers for Disease Control and Preventionfound married men were more likely than single men or those living de-facto to have visited a doctor over the last 12 months.

Moreover, married men were more likely than their cohabiting counterparts to schedule a checkup for blood pressure or screening for diabetes.

Researchers suggested the phenomenon could be due to persistent reminders from loved ones to take better care of their health.

"When men have the means to access health care, spouses may play a role in their use of health care by directly encouraging men to seek preventive care and by indirectly evoking in men a sense of economic and social obligation to the family," the authors said.

"The results suggest that cohabiting partners do not play a similar health-promoting role."

The research is the latest in a string of studies highlighting positive health effects from marriage, at least for men. Harvard researchers last year found that marriage had a positive impact on the diagnosis, use of definitive therapy and mortality rate of male cancer patients.

For females however, the health implications of marriage were less clear. "The benefit associated with marriage was greater in males than females for all outcome measures analysed," the Harvard report said.

A healthy lifestyle adds 10 years to your life ..............



Researchers at the University of Zurich have for the first time broken down the effects of leading a healthy lifestyle into numbers. The comprehensive 30-year study looked at the World Health Organisation's four behavioural risk factors for conditions such as heart disease, cancer, diabetes, and chronic respiratory disorders.

Researchers compared the tobacco, fruit and alcohol consumption, as well as physical activity levels, of 16,721 people aged 16 to 90 from 1977 to 1993, and studied the impact of their lifestyle on participant death rates up to 2008. Unsurprisingly, cigarettes have a detrimental effect on mortality rates, with smokers having a 57 per cent higher risk of dying prematurely. An unhealthy diet, not enough physical activity, and alcohol abuse can each result in an elevated mortality risk of around 15 per cent.

When all four risk factors are combined, the prospect of an early death increases dramatically. For example, the probability of a 75-year-old man with all risk factors surviving the next 10 years is 35 per cent; without the risk factors, there is a 67 per cent chance he will live for another 10 years. For women, these percentages are 47 and 74 per cent respectively.

Poor lifestyle choices, however, had little effect on death rates until people made it to the 65 to 75 age bracket, when the death rates of smokers, the physically unfit, and people with poor diets started to rise dramatically, said Dr Brian Martin, who led the research group.

( http://www.bbc.com)

Thursday, July 10, 2014

Japanese Condensed Milk bread ...........

(thank you to sonia for this awesome recipe ..... nasilemaklover.blogspot.com )









Ingredients
200g high protein flour or bread flour
15g Condensed milk (I use sweetened creamer)
120g milk
20g caster sugar
3g instant yeast (1/2tsp +1/4tsp)
20g salted butter, room temp. 


Filling
20g Condensed milk (I use sweetened creamer)
20g salted butter, room temp.


Topping
Almond flakes, dried fruits or your choice
Icing sugar 


Method

  1. Add all ingredients in a mixing bowl, mix until a smooth dough.
  2. Add in butter, continue to knead till smooth and elastic dough, keep aside to rise till double in size.
  3. Mix the filling ingredients condensed milk and butter till mix well. Set aside.
  4. Roll the dough into a rectangular shape 8”x12”. Slice into four equal portion.
  5. Use a silicone brush, brush the filling on top of a dough and stack another dough on top, brush the filling on the dough and repeat till all stack up.
  6. Cut the dough with filling into 8 equal portions.
  7. Arrange the dough into a greased chiffon tube pan, keep it in warm place to rise till double.
  8. Egg wash and sprinkle almond flakes or your choice of dried fruits.
  9. Bake at a pre-heated oven at 170C for 25mins at middle rack (with fan forced).
  10. Remove bread from the chiffon pan once cooled, sprinkle with icing sugar.










Aromatic Malay Spiced Fried Chicken .......



1kg chicken meat, cut into medium-size pieces
1tsp Serbuk Jintan putih (cumin powder)

1tsp Serbuk Jintan Manis (fennel powder)

1tsp Serbuk Ketumbar (coriander powder)

1tsp chili powder

1/2tsp turmeric powder

1tbsp curry powder (meat type)

1tbsp corn flour

1 and 1/2tsp salt 

Blend into paste

4 garlic cloves

6 shallots

½” galangal (blue ginger)

½” ginger

4 lemongrass

3tbsp water 

Method

  1. Marinate chicken pieces with all ingredients for several hours.
  2. Heat oil in a wok (sufficient to fry all chicken at one go) over medium to low heat, put marinated chicken into hot oil piece by piece, deep fry till golden brown (about 10-15mins).
  3. Once done, remove fried chicken and also the fried spiced crumbs using a strainer and keep aside to drain excess oil.
  4. Serve hot.




 Do not throw away those fried spiced crumbs, that is the most yummy part !






APAM KAMPUNG PERISA PANDAN ............







Ingredients A :

2 teaspoon instant dried yeast
1/4 cup lukewarm water
1 teaspoon castor sugar

Ingredients :

2 cups flour
1/2 cup sugar
1 1/4 cup water
a pinch of salt
1 teaspoon pandan essence
a few drops of green food coloring

Method :

1. Mix ingredients A in a small bowl. Leave to bubble for about 5 minutes. If it does not bubble, that means your yeast is not good.
2. Mix all ingredients B in a bigger bowl.
3. Pour the fermented ingredients A into B and stir to mix. Cover the bowl with cling film and keep aside for 1/2 hour. 
4. Grease a 9" x 9" x 3" tray with a bit of oil. 
5. After 1/2 hour, remove the cling film and give the batter a good stir. Pour into the prepared tin.
6. Prepare the steamer and when it's ready, steam the kuih for 40 minutes.
7. Once cooled, slice the apam and serve with some freshly grated coconut mixed with a bit of salt.
Note :
Make sure you do not over ferment the batter. It will turn sour and when you steam them, they will drop.

Wednesday, July 9, 2014

Kuah Yong Tau Fu ...

j


Kuah hitam
2 sd mkn taucu
2 sd mkn tpg jgung
2 sd mkn tpg gndum
3 sd mkn kicap pkat
3 sd mkn sos tiram
4-5 sd mkn gula
3 cwn air
 

Masukan semua dlm blender.. blender bgi taucu halus... pas tu masak bgi mendidih sekejap..

 



Kuah merah
1/2 cwn kcng tanah yg dh d goreng
1 sd mkn tpg gndum
1 sd mkn tpg jgung
4- 5 sd mkn gula
3 cwn air
1/4 sd mkn garam
Blender semua bhn kt atas bgi kcang halus..
3 sd mkn cili blend

Panaskan sikit myak... tumis 2 bj bwang putih ketuk.. letak 3 sd mkn cili blend.. tggu kering.. masukan semua bhn dlm blender tdi.. mask sekejap bgi kuah agak pekat.. dlm 5 mnt..
Dh bleh mkn ngan apa2 bebola.. hot dog.. sayur..sotong kangkung.. dll..
Campur kuah untuk sesuaikan rasa pedasnya..tabur bijan sangai ngan bwang goreng..


 

Resepi Roti Arab Goreng..........




Bahan-bahan:
2 1/2 cawan tepung gandum (250 gm)
1 sudu teh yis mauripan
1 sudu besar gula
1 sudu besar mentega
1 sudu besar minyak masak
125 ml air suam
secubit garam


Cara Membuat:
1. Ayak tepung bersama yis dan gaulkan supaya yis menjadi rata.
2. Satukan semua bahan lain ke dalam air suam dan larutkannya.
3. Masukkan air bancuhan tadi ke dalam tepung dan uli hingga menjadi doh yang lembut dan licin.
4. Tutup mangkuk adunan dengan kain yang dibasahkan selama 1 jam. Kemudian uli semula doh dan bahagikan kepada 10 bahagian.
5. Canaikan doh setebal 1/4 cm dan goreng dalam minyak yang sederhana panas. Bila sudah kembung baru dialihkan ke bahagian belakangnya. Goreng sebiji sebiji sehingga habis.
6. Hidangkanya dengan kuah kari, sambal ikan bilis atau kuah bubur kacang.

Fishcake ..........




Resepinya
500gm isi ikan tenggiri segar
3 sudu kecik (menggunung) tpg jagung
1 sudu kecil garam (nanti masa dah siap blend nanti ce rasa jgn masin sangat ye sbb nanti time sejuk lagi masin)
sedikit ajinomoto (terpulang nak isi atau tidak)
1 sudu kecil serbuk lada sulah
1 cup air sejuk (dr air batu)

** anda boleh menggantikan dgn fish fillet tapi abaikan/jgn taruk air ye sbb dlm fillet tu dah ada kandungan air dah... so abaikan sukatan air tu

caranya
isi ikan tenggiri diambil ..kulit takmau ye dan diblend halus  guna food prosessor

kemudian masukkan sedikit air ais ..kisar lagi masukkan garam serta serbuk lada putih (siapa yang nak taruk ajinomoto taruk sikit)

kisar lagi dan masukkan 3 sudu tpg jagung dan kisar lagi..

sebelum itu panaskan periuk kukusan dan loyang 4 segi ..loyang tu biarla boleh masuk dlm periuk kukusan atau kalau takde guna je tupperware tahan panas..

masukkan adunan ikan tadi dlm bekas/loyang yang diletakkan plastik terlebih dahulu supaya nanti senang nak kluarkannya..(mcm buat serimuka)ratakan ia serta padatkannya.. menggunakan minyak yang disapu dijari anda utk licinkan permukaan ikan tadi dan kukus hingga masak..dlm 15 minit atau sehingga masak
terbalikkan isi ikan yang dah masak tadi potong sepertimana bentuk fishcake..

panaskan minyak terendam.. dan goreng sekejap hingga ia kekuningan.. angkat dan toskan minyak siap.

RICH CHOCOLATE PUDDING ..........






Ingredients :

1/2 cup cocoa powder
1 cup sugar
1/2 cup milk powder
1/2 teaspoon salt
4 1/4 cups water
4 tablespoons cornflour
1/2 teaspoon vanilla essence
1 packet agar-agar powder (10-11gm)
1 1/2 tablespoons margarine

Method :


1. Into a big pot, add all the ingredients except margarine.
2. On a medium heat, using a whisk, keep stirring till the mixture starts to bubble.
3. Add in margarine and cook for a few more minutes. Remove from heat.
4. Wash the moulds of your choice but do not wipe it. Just remove the excess water. This is to ease the process of taking out the pudding later on. Pour the mixture into the mould. Let it cool before placing them in the refrigerator to set.
5. Ready to serve.
 Note :~ If you prefer a soft pudding in mugs or ramekins, then skip agar-agar powder and add only 4 cups of water. The rest of ingredients and method remain the same.

Reflexology Chart ..........

Saturday, July 5, 2014

Coffee vs. Tea: Which Is Better for You?............


These two morning staples contain a host of nutritional properties. Promote weight loss and prevent yourself from diseases and depression by incorporating tea and coffee in to your daily routine.

 

Three Supplements Dr. Oz Would Never Take ........

Dr. Oz has made it his mission to clarify what vitamins are essential for us, including what the proper dose is and how they should be taken. Click here to view Dr. Oz’s Ultimate Supplement Checklist. While it can seem that all supplements promise to enhance our health, that’s simply not the case. Read on to discover the 3 supplements Dr. Oz would never take – and recommends that you avoid.

While shopping for vitamins, it can seem like there are supplements, natural therapies and herbal strategies for every possible body ailment. Exercise caution while shopping for supplements. Here are 3 supplements stocking the shelves that Dr. Oz would never take.

Bitter Orange

Taken in the hopes that it can boost weight loss or relieve allergies, $21 million worth of bitter orange was sold last year. However, it can cause heart attack, stroke or even death. Bitter orange contains a stimulant similar to ephedrine, banned by the FDA in 2004 after 2 people died and several suffered heart attacks or strokes. This was the first time the FDA banned an herbal supplement and bitter orange has many similar chemical properties.


Lobelia
Also known as asthma weed, people take lobelia seeking a relief from symptoms of asthma and bronchitis. But lobelia can cause rapid heart rate and a high dose can cause severe low blood pressure, coma or even death.

Yohimbe

This sexual enhancement supplement had sales up to $14 million last year. Men and women alike try it as an aphrodisiac, while some men also take it for erectile dysfunction. Yohimbe can cause serious heart problems, including high blood pressure and rapid heart rate, and it may contain a prescription-strength chemical that should only be taken under a doctor’s supervision. Nearly 20 years ago, the FDA issued a warning about the adverse side effects of yohimbe.

It is important to remember to exercise caution when taking any form of supplement. Make sure to read labels carefully and discuss with your doctor, especially if you are already taking any prescription medications.

Critical Vitamins for Every Woman .............

Dr. Oz sheds light on one of the most confusing health issues: What vitamins you should be taking daily.



If you’ve ever stood paralyzed in the vitamin aisle, facing the alphabet soup of supplements, fear no more. This is Dr. Oz’s list of critical vitamins that every woman should be taking. And if you know your ABC’s, this list should be easy to remember!

Helpful Hint: When purchasing your vitamins, check for bottles labeled 100% daily allowance on label.


A Multivitamin
Multivitamins fulfill your nutritional needs for the day. Take half in the morning and half at night. Multivitamins contain:
Vitamin A – critical for healthy vision and skin
Vitamin B – a metabolism booster
Vitamin C – keeps your immune system strong, especially important during cold and flu season.
Vitamin D – promotes healthy bones (and your immune system)
Vitamin Efor healthy development of muscles and brain function

Omega 3’s
To keep your brain, heart and eyes healthy, take Omega 3’s every day. For women, the daily dose of Omega 3s is 1000 mg; for men, the dosage is 600 mg.

Friday, July 4, 2014

Supplements .........

 

Are you suffering from information overload regarding what supplements you should be taking? Dr. Oz clears up the confusion by zeroing in on 3 key supplements.

 To help simply your regimen, listed below are the 3 supplements that Dr. Oz deems absolutely essential for everyone to take: a multivitamin, omega-3 fatty acids, and calcium with magnesium. Anything else should be customized according to your gender, age or health goals such as weight loss, improved memory, or stress relief.


Dr.Oz’s 3 Key Supplements:

1. A Multivitamin   
The typical multivitamin contains about 10 vitamins and 10 minerals including vitamins A, C, D, E, K and minerals such as potassium and zinc. Make sure your multi contains iodine, a mineral that is sometimes omitted by certain manufacturers and is important for your heart, thyroid, brain and other vital organs.

When purchasing your multivitamins, look for bottles labeled 100% Daily Value (DV). In addition, avoid mega doses, such as supplements containing 500% DV, taking into account that you’ll also be absorbing vitamins and minerals from foods you eat.

Lastly, Be sure to split your multivitamin into 2 doses. Take half in the morning, and half at night since your body can only absorb so many vitamins at a given time.


2. Omega-3 Fatty Acids/Fish Oil
Omega-3 fatty acids are the superstar fats that boost your brain, protect your heart and arteries, fight wrinkles, lubricate your joints and more. There are 3 types of omega-3 fatty acids:
  • Alpha-linelenic acid (ALA) found walnuts, flaxseeds, and olive oil
    • Docosahexaenoic acid (DHA) found primarily in fish oil
    • Eicosapentaenoic acid (EPA) also found in fish oil
Not all omega-3 or fish oil supplements are alike. The important thing to remember when buying one is to look for one that contains 600mg of DHA. (You may need to take more than 1 pill to get this dose). DHA is the fatty acid that comprises a large portion of brain tissue. Not only does DHA support brain functions, but it also improves how the brain stores and uses energy. It has also been shown to be a good depression fighter.

Take this supplement at breakfast time. To keep fish oil lasting longer and prevent spoiling, store it in the fridge.


3. Calcium With Magnesium
Without calcium in your diet, the body will rob this nutrient from your bones, which weakens your bones. Calcium combined with magnesium not only supports your bones, but also keeps your teeth and muscles healthy. It’s important to take these minerals together since calcium alone can cause constipation, whereas magnesium will prevent this side effect.

Choose a supplement that contains 600mg of calcium with 400mg of magnesium and take once a day. Remember to always drink with a full glass of water. Do not take this supplement within 1-2 hours of taking your multivitamin since calcium can block the body from absorbing other nutrients.

                                 //////////////////////////////////////////////////////////////////////////


Omega-3 Fatty Acids/Fish Oil



Omega-3 fatty acids are the brain-boosting, cholesterol-clearing good fats. Dr. Oz lists them as 1 of the 5 critical supplements every woman should take, 1 of 5 daily nutrition needs and as one of the most important steps expecting mother's can take to promote their baby's healthy development. There are 3 basic forms of omega-3:


  • Alpha-linolenic acid (ALA) found in English walnuts and vegetable oils like flaxseed, soybean and olive which the body eventually, but in small quantities, converts to DHA.
  • Docosahexaenoic acid (DHA) found primarily in fish oil, this is the ultimate form of fatty acid in humans. Most people get far too little of this all-important fatty acid, especially since the conversion of ALA to DHA is slow and minimally yielding. Getting a daily dose of of DHA (600 to 1000 mg) from supplements is preferable to reap the health benefits. You have a choice of taking a fish oil supplement or one derived from algae or krill, a shrimp-like crustacean.
  • Eicosapentaenoic acid (EPA) is also found in fish oil, so it's absorbed if you're taking a daily dose of DHA omega-3.



    What to look for when buying fish-oil supplements:
  • Fish oil supplements vary in the amounts and ratios of DHA and EPA they contain. For example, salmon oil naturally contains more DHA than EPA; a supplement derived from algae may only contain DHA. Krill oil contains significant amounts of both EPA and DHA. Read the labels and remember whatever supplement you buy, it must have at least 600 mg of DHA.
  • Be aware that only about one-third of the oil from fish is rich in EPA and DHA. Many supplements also contain vitamin E or other antioxidants to stabilize the oils and prevent them from becoming rancid. If you choose to buy a fish-oil supplement, check the label carefully to see if it recommends refrigeration to prevent spoiling.
  • Most brands of fish oil have been proven safe, free of detectable traces of mercury, and do not contain unsafe levels of PCBs (polychlorinated biphenyls), a toxin and pollutant believed to pose various health threats. To avoid contaminants in an unrefined supplement, it's best to choose a fish-oil supplement made from small, oily fish like anchovy, sardines or menhaden.
Here's how a daily dose of omega-3 fatty acids can improve and protect vital aspects of your body's daily functioning:
  • Lubricates joints Helps provide the lubrication joints need to function at an effective level. By keeping joints lubed, you experience less grinding and less overall wear and tear – and thereby – less pain as you age.
  • Decreases inflammation in inflamed joints.
  • Fights Wrinkles: As we age, fat cells in our skin's third layer thin out and tend to get a bit bumpier; omega-3s help make that layer thicker and smooth. The effect? Wrinkles go away and skin becomes fuller.
  • Protects Vision: Our eyes' retinas are a membranous structures and the whole eye is covered in a soft double layer of membranes, making your eyes' health dependent on the liver (who knew?). The liver helps metabolize fat-soluble vitamins that feed and maintain those membranes. If you're deficient in DHA, it affects how we see by delaying the system that converts light into neural energy in the retina.
  • Pumps the Heart: Where to begin? Omega-3s reduce triglycerides, stabilize your heartbeat, make platelets "less sticky" and can even lower blood pressure. The EPA you get with your daily DHA dose helps prevent artery-blocking clots. In the Iowa Nurses Study (and 3 others), 1 ounce of nuts a day decreased the incidence of heart disease between 20 and 60 percent.
  • Attacks Acne: It may surprise you to know that an inadequate intake of omega-3 fatty acids contributes to breakout-prone skin. Trade sugar (and meat) for avocados, walnuts, salmon or trout to help control acne.
  • Clears Cholesterol: Boosts levels of HDL (the good cholesterol) and helps clear your arteries.
  • Boosts the Brain: In keeping your arteries clear, you're immediately improving brain function. They also alter your neurotransmitters to help reduce depression.
  • Enhances Fertility: Improves fertility rates in both males and females by improving sperm's swimming ability and the environment for implantation in women.
  • A Pregnancy Prerequisite: Omega-3 fatty acids directly affect brain development, making it crucial for expectant mothers. Additionally, research indicates they decrease a mother's risk of depression. When the mother doesn't have enough of these essential fatty acids, the baby borrows from her. Some prenatal vitamins now include omega-3s, so be sure to check the label or grab a handful of walnuts each day.