Wednesday running

Went on another round of running workout this morning. I got up 30 minutes late so I hurriedly prepared myself for my workout. I started around 7 in the morning. The sun was higher and quite hotter from my usual 6:30 call time. I started running, with that “unprepared” feeling. My body were not in a good mood today so it ended up with a hurting ankle on my left foot, good thing, it’s okay now. Will do a good foot rest tonight to make me go again this Friday or Saturday. 🙂

10 Secrets to Look Younger

Reader’s Digest recently posted an article about the 10 of the best secrets to look younger. This list contains some of beauty tips as well as healthy eating and grooming. Find out more from what you have thought it was.
1. Smile, wide!
Young, middle-aged, and older individuals studied thousands of photographs and were asked to guess the age of models with various facial expressions. Neutral expressions yielded the most accurate results, and fearful expressions made subjects look older; happy faces were rated as younger than they really were.
2. Eat more grapes.
Sorbitol, which gives grapes, berries, plums and pears their sweetness, is a humectant, a substance that attracts water when applied to the skin, helping it absorb and retain moisture.
3. Touch up your hair.
Use volumizing styling products as your hair becomes thinner, and try a lighter color, which can make thinning less obvious. Whether you have your hair washed at home or at a salon, use deep conditioning treatments regularly to combat dryness.
4. Frame your face.
Keeping your eyebrows well-groomed and shaped helps provide a frame for your face and draws attention to your eyes.
5. Cleanse and moisturize your skin.
Cleaning and moisturizing helps protect skin and keep it healthy; but banish regular soap, which can be drying for older skin. Instead, use a cleanser that gently washes without stripping skin of moisture. Avoid skin toners, especially those with a stringent or alcohol base. Use a good moisturizer day and night.
6. Dress sharp.
If you have a wrinkly neck or jowls, avoid tight-fitting or crew-neck tops, which squeeze skin upward. A shirt collar over a round-necked jersey is a better option. Wear dark-colored shirts if you have a large belly.
7. Give yourself a hand—or two.
Use a good hand cream frequently, and look for one that has sunscreen included. Brighten dull hands by exfoliating regularly: mix sea salt with lemon juice and gently scrub into your hands with a soft toothbrush.
8. Eat more greens and reds.
Vitamin K—in kale and other green vegetables—helps your blood coagulate, reducing the impact of bruising. Lycopene in tomatoes gives the skin powerful protection against UV rays.
9. Eat oily fish.
Salmon and other oily fish are rich in DMAE (dimethylaminoethanol), a compound that boosts muscle tone and is one of the must-have ingredients in expensive “mature” skin creams. Eating oily fish twice a week offers the same benefits.
10. Exercise four or more times a week.
You’ll fend off muscle loss and sleep better when you exercise most days of the week. Combine cardiovascular exercise for heart and lungs, resistance exercise for muscles, stretching for flexibility and balance exercise for coordination.

Today’s workout results and some “fuel-up” songs

Today, I’ve started my day with running although I’ve only slept for 5 hours (approx). December mornings are very cold, so I’m quite struggled to get up and warm myself before hitting the running roads.

I’m actually surprised that I reached the first kilometer at 5:50 pace, but sooner turned to 6:05 pace/km. Not bad at all, although i felt like my legs are a bit tired for today, I still own it.

One of the songs that gets me going the whole run is this:

Definitely, one of my favorite Anneke’s song from her solo albums

Other songs included in my “Let’s Run!” playlist are:
Megadeth – Five Magics
Pantera – Goddamn Electric
Rush – The Spirit of Radio
Stratovarius – Eagleheart
Epica – Menace of Vanity
Arch Enemy – Ravenous
Puddle of Mudd – Drift & Die

Monday morning workout

Woke up with stuffy nose due to allergic rhinitis, but that didn’t hinder me from going out for a run. I, maybe, 1 hour late from my assembly time. I did it great and I think better than any of my previous records.

My not so tired feet! LOL. I took this photo during my “cool down”.

After running, I make sure that I re-hydrate myself with water and cool down (thru some more exercise and stretching) since muscles are contracted after doing workout. Also, eating after running isn’t a crime. In fact, you really need carbohydrates after running! This time, my all time favorite post-running workout breakfast meal is: Sliced Boiled egg with sliced tomato!

Tuesday morning run

Earlier this morning, I finally made a good 5km-run although I felt restless since I only slept for about 5 hours, and felt like I only have catnap the entire hours. Also, during the run, I felt tired right away after hitting the second kilometer, so take about 5 minutes rest by walking and did some stretching. As I’m reaching the last kilometer, I felt my appendix are shaking so I hurriedly stop. Anyway, here’s a lovely result though.

8 Foods That Help Lower High Blood Pressure

Consuming less sodium may be important to help slash blood pressure levels, but eating more of these foods is good for your heart and arteries too. Reader’s Digest published an article about some of the foods that can lower your blood pressure. Here are some of those:
1. Baked Potato
These tasty spuds are rich in magnesium and potassium, two nutrients that are an important part of the DASH diet (Dietary Approaches to Stop Hypertension, or high blood pressure). A potassium-rich diet helps the body become more efficient at flushing out excess sodium, which can raise blood pressure; and magnesium helps promote healthy blood flow, according to nutritionist Joy Bauer.
2. Skim Milk
A cold glass of milk offers a solid serving of both calcium and vitamin D, nutrients that work as a team to help lower blood pressure by 3 to 10 percent, according to Bauer’s website. Those numbers may not sound impressive, but they could translate to a 15 percent reduction in heart disease risk, she added. Other research suggests that people with low levels of calcium are at greater risk of high blood pressure.
3. Eggs
If you think eggs are not heart healthy, you should know that past studies have shown that yolks don’t raise heart disease risk; now recent research has found that egg whites can help dial down blood pressure, according to a study presented earlier this year at a meeting of the American Chemical Society. As MensHealth.com reported, when rats with high blood pressure were fed a protein found in egg whites, they experienced a drop in blood pressure that was comparable to a low dose of Captopril, a blood-pressure-lowering medication. Although more research is needed, eggs are a solid source of protein, vitamin D, and other healthy nutrients.
4. Broccoli
This cruciferous veggie is a good source of the blood pressure-regulating minerals magnesium, calcium, and potassium. Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, which may play a role in high blood pressure.
5. Beet Juice
People with high blood pressure who drank about eight ounces of beetroot juice experienced a decrease in blood pressure of about 10 mm Hg, according to a study published in April 2013 in the American Heart Association journal Hypertension. The magic ingredient? Nitrate, which turns into nitric oxide, a gas that widens blood vessels and aids blood flow. A glass a day could help keep blood pressure at a lower, healthier level.
6. Sesame and rice-bran oils
People who cooked with a blend of the two oils (available at health food stores) saw a drop in blood pressure almost comparable with the decrease that results from taking medication, according to research from the American Heart Association’s Scientific Sessions. Researchers believe the effect is due to the oils’ fatty acids and antioxidants such as sesamin, sesamol, sesamolin, and oryzanol.
7. Bananas
Famously rich in blood pressure-lowering potassium, one banana contains about 420 milligrams, or 11 percent of the 4,700 milligrams the American Heart Association recommends people consume daily. Surprisingly, however, many veggies are actually higher in potassium than these popular fruits. A cup of Swiss chard boasts 960 milligrams, a cup of cooked white beans has nearly 1,200 milligrams, and a whole avocado has 975 milligrams.
8. Dark chocolate
A tasty way to be heart healthy! Dark chocolate is rich in antioxidants called flavanols, which make blood vessels more elastic, according to Prevention.com. Stick to an ounce or less a day and make sure it contains at least 70 percent cocoa.

8 Healthy Snacks for Weight Loss

Snacks provide about one-third of an adult’s average daily calories, but most aren’t rich in nutrients, according to a recent government survey. Satisfy a snack attack with these healthy, low-calorie options that help with weight loss. This article has originally posted at Reader’s Digest website.

How much (and what) should you snack on?

When done right, snacking can keep energy levels high, fill nutritional gaps in your diet, and help you control your weight. If you follow a 1,600-calorie diet, you should have about two snacks daily, at about 150 calories each. Try these healthy ideas next time a craving strikes.

1. Nuts
Whether you choose raw or dry-roasted almonds, cashews, or pistachios, “their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics told Health.com. Almonds are the lowest-calorie nuts at 160 per ounce (23 nuts; 6 grams protein, 14 grams fat), followed by cashews (16 to 18 nuts; 5 grams protein, 13 grams fat) and pistachios (49 nuts; 6 grams protein, 13 grams fat), according to the article.
2. Cheesy Popcorn
Sprinkle a tablespoon of parmesan cheese over three cups of air-popped popcorn for a mere 115 calories—and a substantial 3 grams of fiber and 5 grams of protein.
3. Hummus Crudité
For an after-work snack to stop before-dinner hunger pangs, pair 16 baby carrots with a tablespoon of hummus for a filling 75-calorie snack. You could also add a sliced raw bell pepper to get 200 percent of the daily value of vitamin C.
4. Dried Figs
For a fiber-rich fruit snack that provides slow-burning energy to see you through a workout, reach for dried figs, Cynthia Sass, RD, told MensHealth.com. One ounce of dried figs contains 3 grams of fiber for only 70 calories. They’re also loaded with potassium, a muscle-repair mineral. Pair them with a half-ounce of raw almonds for an additional 81 calories, 1.5 gram of fiber, and 3 grams of protein.
5. Chocolate Avocado Shake
Ditch a nightly Ben & Jerry’s habit with this 169-calorie milkshake that Skinny Chef Jennifer Iserloh shared with Shape.com. Avocado provides a smooth texture and filling healthy fats with a subtle fruity flavor; cocoa powder satisfies your sweet tooth.
6. Berries and Milk
These antioxidant and fiber-packed fruits are a perfect way to indulge a sweet craving without turning to candy or cookies. Pair one cup of berries (your choice) with a glass of fat-free milk for protein, calcium, and vitamin D
7. Sweet Cottage Cheese
There’s a reason dieters swear by this protein powerhouse. For just 155 calories and 15 grams of filling protein, mix a half-cup low-fat cottage cheese with 1 teaspoon of honey and top with 1 tablespoon of cashews and a sprinkle of cinnamon, as recommended by Self.com.
8. Egg Salad
This modern take on egg salad from Fitnessmagazine.com makes a snack that combines protein with a little bit of fat. Chop one whole cooked egg and one egg white, then mix in a tablespoon of reduced-fat mayo to bind it together. At 145 calories, this portion should keep you full until your next meal.