Information - Penang Forward Dragon Boat Team http://www.penangforward.net/ InformationLatest 20 Records Copyright(C) Penang Forward Dragon Boat Team WORK ActiveSync ORG-Series v3.5E Retail Pack Penang Forward Dragon Boat Team Fri, 10 Sep 2010 20:40:14 +0000 60 http://www.penangforward.net/images/Default/xml.gif Penang Forward Dragon Boat Team http://www.penangforward.net/ 2010 http://www.penangforward.net/activity.php?post=34 Melaka



  • 300m - Champion


China(GZ)



  • 600m –6th placing (total 21 international teams)


Penang(CCCCC & Asian Games Selection – team partnership withPIPC)


-          Asian GamesSelection (Mens Open)


(i)                  250m –3rd placing


(ii)                500m –2nd placing


(iii)               1000m –3rd placing


-          Asian GamesSelection (Women Open)


(i)                  250m, 500m& 1000m – all 2nd placing


-          CCCCC (MensOpen)


(i)                  200m –2nd placing


(ii)                500m –4th placing

]]> Tue, 27 Jul 2010 14:57:09 +0000 2009 http://www.penangforward.net/activity.php?post=33 (1) 30th PIDBF Race 2009



  • Penang Race 3rd placing

  • International Race Premier Open 4th Placing

  • Malaysia Club Open Race – 2nd Placing

  • Penang International Junior Race – Champion


(2) Penang Dragon Boat Cross Channel Invitation Race



  • 7.6KM – 2nd Placing


(3) Macau International Dragon Boat Race



  • Open Category 500M B Final – 6th Placing


(4) Sabah International Dragon Boat Race



  • Men Open 200M – 4th Placing


(5) Penang Beach Carnival 2009



  • Junior Open - Champion

  • Senior Open - Champion

  • Premier Men Open - 3rd Placing

  • Premier Mixed Open - 3rd Placing

  • Canoe Mixed Open - Champion


(6) Penang PESTA Open Dragon Boat Race 2009



  • Premier Open 200M (Standard Boat) - 4th Placing

  • Premier Mixed 200M (Small Boat) - 3rd Placing

  • National Open 500M (Standard Boat) - 6th Placing

  • Premier Open 500M (Small Boat) - 6th Placing

  • Premier Open 500M (Standard Boat) - 7th Placing

  • Junior Open 500M (Small Boat) - 2nd Placing

  • Junior Open 200M (Small Boat) - Champion

]]> Wed, 02 Dec 2009 09:28:39 +0000 2008 http://www.penangforward.net/activity.php?post=32 1st Penang Land Dragon Boat Race 2008





        o Open Men - 1st Placing






Karnival Sukan Air Perlis 2008





        o Open Men 500m - 5th Placing





23rd Sabah Dragon Boat Race 2008





        o Open Men 500m - 1st Placing





8th Club Crew World Championship 2008





        o Open Men 200m - 11th Placing


        o Open Men 500m - 18th Placing


        o Open Junior 200m - 3rd Placing


        o Open Junior 500m - 3rd Placing




20th Thailand International Swanboat Race 2008



        o Open Men 500m - 4th Placing]]> Mon, 10 Nov 2008 15:22:08 +0000 The Dragon Boat Stroke http://www.penangforward.net/activity.php?post=31 The Dragon Boat Stroke

The most important skill to master in dragon boating is, of course, the stroke .   The paddling technique is simple enough that a beginner can begin an approximation of the technique in his or her first few practices, but to move the boat with the power required in competitive racing requires a constant effort to refine the various elements of the stroke.  Most beginners will find dragon boat paddling awkward, because it places you in an unnatural position: paddling on only one side of the body, pulling the water rather than pushing it (as in other paddle sports such as kayaking), and keeping the stroke all up in front of you.  But with time, the body will become used to this positioning and it is then that true progress towards becoming a competitive dragon boat paddler will be made.

There are 4 elements to the dragon boat stroke: Reach/extension, catch, pull, and exit.  
We'll examine each element separately.

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1) Reach.  

Reach refers to the action of the paddler leading up to and beginning an individual stroke, though not the placing of the paddle into the water itself (see element number 2, "catch").  The paddler wants to place the paddle as far ahead of him or herself as possible, ideally stretching the paddle up past the bench immediately in front of the paddler.  By placing the paddle as far ahead as possible, the paddler is maximizing the amount of time the paddle will be pulling through the water, and therefore maximizing the amount of force he or she is putting into making the boat move.

  If the paddlers on a team do not reach far enough forward on their strokes, they will simply not be able to put enough power into each stroke to be competitive, and will be wasting most of the energy that they're exerting.

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2) Catch.  

The second component of the dragon boat stroke refers to how the paddle is placed down into the water, how the paddle "catches" the water. Ideally, the paddle should not simply be dropped into the water, but some force should be exerted downwards on the paddle, to make it "dig" into the water.  The blade should be fully buried to the end of the blade once catch is completed, in order to pull the maximum amount of water.  

On the Tragically Quick, we emphasize catch by letting the paddle "hang" before thrusting the paddle down into the water.  "Hang" refers to the paddler noticeably holding the paddle up in the air for a few moments at the end of the reach phase, before driving the paddle down into the water.

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3) Pull.

The next phase of the stroke refers to the movement of the paddle through the water, once it has been planted by the "catch" phase.  With the paddle as far forward as the paddler can place it, the paddler  pulls the paddle back through the water.  

The stroke should be asstraight as possible, because any other movement of the paddle (for instance, slightly perpendicular) would contribute nothing to the forward movement of the boat, and would, in fact, weaken the general forward movement of the boat by pulling the boat slightly in another direction.

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4) Exit.  

This refers, obviously, to the action of taking the paddle out of the water at the end of the stroke. The ideal dragon boat stroke should be quite short, and as much as possible in front of, rather than behind the body.   The stroke should end between the knee and mid-thigh of the paddler, and no further back.  Beginning dragon boaters (and alot of dragon boaters who've been doing it for years)  have  a problem with too long of a stroke.  They may think they're getting more power into the stroke by continuing it beyond their knee-mid thigh, but technically, since the stroke is powered by rotation of the trunk of the body forward rather than backward, pulling the paddle through behind your body results in a wasted expenditure of energy.

Pulling back too far also would necessarily result, timewise, in the paddlers being able to get less strokes in in a race than with a proper stroke, since they're wasting all that extra motion.  The number of strokes a team is able to get in during a race can make the difference (along with other factors such as rotation and total technique), for example if  boats are evenly matched and sprinting towards the finish line.

And that's the basics of the dragon boat stroke!  Of course, there are many other factors the dragon boat paddler has to master.  Things like rotation and timing.  Also, at various phases of a race, different elements of the stroke technique will be emphasized for different effects.  But for the beginning dragon boat paddler, knowing just the four elements of proper stroke technique is the most important thing to understand.  In the future, I'll add more on the other factors.

(The above was written by Michael Diack, a two year veteran of the Tragically Quick.)

]]> Fri, 18 Jan 2008 12:35:55 +0000 The Important of Paddling Syncronization http://www.penangforward.net/activity.php?post=30
Paddling:

Some teams who emphasize stroke rate might put their strongest members in the front to set the stroke rate for the team. Some others who emphasize the mechanical science of propulsion put their strongest members in the back to deal with water resistance. There are also those who theorize on the center of gravity of the boat and the best lineup to lower that center of gravity. Whatever the lineup, there is a rationale for it. Yet, basic execution, including flawless strokes and synchrony, is the most important part of competitive dragon boating. No amount of alignment experimentation will help the team if its members fail on the basics.

There are four basic phases of paddling:

"Catch" as you lean forward, turn your body slightly toward your partner and submerge your paddle in the water. Make sure that the full blade catches water.

"Pull" as you lean back to pull water. Propulsion of the boat is based on countering that water resistance you feel. Therefore, the boat experiences maximum propulsion as the full blades of all 20 paddlers catch and pull water at the same time.

"Finish" as you pull the blade out of the water. This phase signals the completion of your first stroke and preparation for your next stroke.

"Reach" as you lean forward again to prepare for the "Catch" phase of your next stroke.

The "finish" and "reach" phases are sometimes known as "ready-and-reach". Together, they are also addressed as the "recovery" phase.

In the "catch" phase, how far forward should you lean and how much body turning should you have? Ideally, this far and this much - click to see the graphic on Burnwater.com. If you are a beginner, imagine doing that again and again until you finish a race course of 500m or longer. Don't freak out, as the saying goes: "practice makes perfect." Perfect execution requires physical conditioning outside of dragon boating. In the "catch" phase, your abdominals and shoulders matter most. Regular crunches and shoulder lifts using dumbbells will condition these body parts. Check out the fitness conditioning guide on this website.

Practicing Reach:

It is a good idea to sit in front of someone taller than you as you train on water. Why? Your taller teammate behind you naturally has a longer reach than you do, thus forcing you to lean forward more. Be careful - do this only if you have sufficiently conditioned your abs and back muscles. Otherwise, you will likely suffer endless swearing from behind.

Resistance Training:

Sitting in the back of the boat will give you more effective resistance training overall. Why? You are eating the wakes created by everyone in front of you.

If you are sitting in the front, a good way to practice resistance is asking your teammates behind you to create drag by putting their paddles in water but not paddling. This will require coordination by your coach.

]]> Fri, 18 Jan 2008 12:29:50 +0000 Paddling Stroke Strategy http://www.penangforward.net/activity.php?post=29 Paddling Stroke Strategy

Carefully designed, conditioning exercises not only build your strength and cardiovascular capacity but also simulate the muscle movements, breathing pattern and heart rates during a race.

In the weeks leading to a race, it is important to tailor your exercises to your team's stroke strategy. Common stroke strategies begin with a launch sequence that includes a couple of short strokes (with 3/4 of the normal sweep range), followed by 3 or 4 regular strokes and then by a series of ultra fast, short strokes. After this launch sequence, some common stroke series used in races are:

(A) Incrementing stroke speed every 25-30 seconds;

(B) Alternating slow and fast strokes;

(C) Keeping stroke speed constant but varying the pressure applied to the paddles every 15-20 strokes. For instance, you can alternate 20 regular strokes with 20 high-pressured "power strokes";

(D) A combination of the B and C above.

Many teams also have a "finish" series, which is a series of ultra fast strokes in the last 50-100m.

To simulate breathing pattern and heart rate, try the following:

When doing cardiovascular exercises, mentally visualize your team's stroke strategy and alternate your cardio pace or intensity accordingly. If the stroke strategy involves alternating 20 slow strokes and 20 fast strokes, do the same with your cardio training. For instance, if you are riding a stationary bike, ride at a normal pace while counting to 20, then bring up the speed and count to 20, then bring the speed back down and count to 20... If your team's usual race time is 2:30 minutes, alternate the slow and fast paces for 2:30 minutes. After that, go into a brief "rest" mode for no more than a minute. The "rest" mode means riding at an easy pace such that you don't feel that your muscles are working. If you are running instead of biking, the rest mode can be walking or slow jogging. NO STOPPING! After the brief rest mode, begin alternating slow and fast paces again. If you are preparing for a race that has four heats, perform the sequence at least four times consecutively. Keep in mind that this drill involves visualizing your dragon boat strokes the whole time. Do NOT perform the drill if you are running or biking on streets where you have to constantly look out for other people and for traffic.

When conditioning with weights, configure the number of sets and number of repetitions per set according to the number of strokes in your paddling series. For example, if your stroke strategy calls for two series of 20 power strokes, set your weight training exercises to 20 repetitions per set and perform two sets per exercise. If you find it difficult to complete the same number of repetitions as you have for paddling strokes, you are lifting inappropriate weight - try lowering the weight. On the other hand, if you are not feeling any resistance while lifting or, after completing the repetitions and sets, you are not sweating even a little bit, your weights are too light - try incrementing the weight.

]]> Fri, 18 Jan 2008 12:05:22 +0000 Infection Protection http://www.penangforward.net/activity.php?post=28 Infection Protection

By Elizabeth M. Ward, M.S., R.D.

Only Bubble Boy has 100% protection against the germs that cause winter colds. (And even he wasn't lucky enough to score a flu shot.) The rest of us have to rely on the infection-fighting immune cells that patrol the bloodstream, destroying germs before they can trigger a dry, hacking cough or head-pounding cold.

Most of the time, your body does a decent-enough job keeping you well, but sometimes there are breakdowns. (That's why most guys end up getting sick at least once every winter.)

Working out and staying well rested can help you avoid illness, but if you really want to stop a cold before it starts, you also need to eat right. Start by piling your plate high with these proven immunity boosters. Tonight's dinner could mean the difference between fighting a few sniffles and suffering for a week in bed.

EDIBLE Rx NO. 1: BAKED sweet potatoes
Your skin and nasal mucous membranes form the first line of defense against viral invaders bent on sneaking into your bloodstream and making you sick. To keep that tissue healthy, your body needs huge amounts of beta-carotene, a vitamin found in brightly colored orange and yellow fruits and vegetables (especially sweet potatoes). Once swallowed, beta-carotene enhances the terminating action of structures called macrophages, large immune-system cells that surround foreign viruses and bacteria and destroy them, according to data from the Memorial Sloan-Kettering Cancer Center. Opt for raw taters you prepare and cook yourself, rather than those canned in high-calorie "syrup" (i.e., sugar water).

EDIBLE Rx No. 2: Tea
All liquids are beneficial when you're trying to recover from a cold, but if you want to stop an oncoming illness in its tracks, you need to bag the bug with large amounts of tea. Researchers at Boston's Brigham and Women's Hospital found that sipping 20 ounces of tea daily can spur on the immune system's infantry (your army of T cells) to pump out extra-large doses of interferon. This cold- and flu-fighting compound helps coat your cells and thereby defend them against attacking germs that can make you sick.

EDIBLE Rx No. 3: Turkey
Most good sources of protein -- including beef, eggs, seafood, and dairy -- help pump up the body's immunity by providing a hefty dose of needed amino acids, which aid in the production of T cells and other immunity boosters.

Turkey's got a leg up over other protein sources, though, because it's also one of the very best sources of glutamine, an amino acid gobbled for energy by white blood cells and those killer macrophages. Since colds and infections can deplete muscle glutamine stores -- leaving you vulnerable to illness -- eating turkey often during cold season will help keep your body's cold-fighting powers at their peak. (And you thought you were done with turkey after finally polishing off all those holiday leftovers.)

EDIBLE Rx No. 4: Salmon
Yet another reason to go fish: Adding omega-3 fatty acids to your diet can help to balance out your intake of the inflammation-promoting, immunity-destroying omega-6 fats found in such foods as sunflower, safflower, and corn oils, says William Boisvert, Ph.D., a professor of medicine at Harvard Medical School. Eating fatty fish such as salmon, sardines, mackerel, and bluefish at least twice a week is a good way to reduce your chances of getting sick, he says. If that's not possible, you can reap some of the same immunity-boosting benefits from walnuts, canola oil, green leafy vegetables, wheat germ, flaxseed, and flaxseed oil. To work these foods into your diet, dress salads with canola or olive oil, top salads with wheat germ or ground flaxseed, grab a handful of walnuts for a snack instead of noshing on cookies or chips, or add one to three teaspoons of flaxseed oil to your morning fruit and yogurt smoothie or pre- or post-workout protein shake.

EDIBLE Rx No. 5: Garlic
Forget the flakes and powders. The best way to get your garlic is raw, advises James Duke, Ph.D., an herbal-medicine guru and author of The Green Pharmacy. "There are at least 13 compounds in raw garlic that help boost immunity," he says. During cold season, Duke swears by a garlic cocktail (water, raw garlic, carrots, celery, and red and black pepper), which he liquifies in a blender and then chugs to ward off illness. If you can't stomach raw garlic, add as much as possible to the foods you cook, whether it's stir-fry, meat loaf, pasta, or soup.

EDIBLE Rx No. 6: Almonds
If almonds were music, they'd rock out loud, because they're heavy in metal -- the tasty seeds have an unusually high magnesium content. According to a European Journal of Clinical Nutrition review article, magnesium-rich foods help strengthen cells and bolster immunity in a number of ways, especially in athletes. Unfortunately, four out of five men don't get enough of the mineral. Magnesium is prevalent in green leafy vegetables, whole grains, and fish, but it is particularly concentrated in seeds and nuts, including almonds. Two ounces of almonds -- or a single handful -- provide nearly half your daily magnesium requirement of 420 milligrams, so go nuts!

EDIBLE Rx No. 7: Raisin Bran
Zinc lozenges might help lessen existing cold symptoms, but they're often too little, too late in terms of strengthening the immune system. It's much more important to have high-quality sources of zinc in your regular diet, says Boisvert. "Zinc helps keep your thymus gland running at its peak," he says. "That's important because the thymus is responsible for converting ordinary white blood cells into the specialized T cells that recognize and destroy invading germs." Whole grains are naturally high in zinc, and most breakfast cereals are fortified with even more of the hard-to-get mineral. A half-cup of Total Raisin Bran, for example, boasts about eight milligrams of zinc -- enough to satisfy even the biggest guy's daily zinc requirement.

EDIBLE Rx No. 8: Vitamin-E capsules
When it's not busy fighting cancer and slowing the signs of aging, vitamin E spends its time earning the title of the "most potent cold fighter" around. And for good reason: A new USDAstudy reports that taking vitamin E may help reduce both the severity of your cold as well as the length of time you're sick by up to 20%.

And, according to a study in the Journal of the American Medical Association, adding a little E to your diet might even keep you from getting sick in the first place. The study's author, Simin Nikbin Meydani, Ph.D., reports that swallowing just 200 additional units of vitamin E each day could help most people significantly reduce their risk of colds and upper-respiratory infections.
]]> Fri, 18 Jan 2008 11:58:09 +0000 Stop Poisoning Your Sex Life http://www.penangforward.net/activity.php?post=27 Stop Poisoning Your Sex Life

By Michael Castleman

Sure, consuming lots of unhealthful foods can result in listless workouts, a flabby belly and a shorter life span. But lurking behind those buckets of finger-lickin' goodness is a catastrophic consequence you may not have considered: Eating too much junk could be softening your sausage, and a lot sooner than you think. "Sexual function depends on the cardiovascular system, the heart and blood vessels, and the nervous system - the body's electrical wiring," says Shari Lieberman, Ph.D., a nutrition scientist and exercise physiologist in New York City. "Good food choices can keep these sexually crucial systems functioning at their best, but bad ones can poison them."

The occasional food splurge won't destroy your mojo overnight, but consuming too many of the worst nutritional offenders is likely to sap your function sooner or later, adds Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center and a nutrition consultant for the Pittsburgh Steelers. "It's not that you have to avoid bad foods entirely. But eat them sparingly, and base your diet on the foods that are good for sex and for your body as a whole."

Here are the worst foods for your nether region, a rogue's gallery of comestibles that can let the air out of your balloon faster than she can say, "That's all right, baby. There's always next time."

1) Fatty meats: More bacon means less porkin'
Myth has it that gorging on red meat is manly, but fatty cuts of beef, bacon, sausage and full-fat luncheon meats can be wack for your wood. "Most men know that saturated fat and cholesterol narrow the arteries that nourish the heart and increase risk of heart attack," Lieberman says. "But they also narrow the arteries that carry blood into the penis, which contributes to erectile dysfunction [ED]." These arteries, by the way, are some of the smallest and will be the first to jam up with plaque.

Researchers at the University of South Carolina School of Medicine in Columbia examined the cholesterol levels and sex lives of 3,250 men over age 24. They found that as a guy's cholesterol went up, so did his likelihood of suffering from ED. Those with cholesterol counts above 240 were almost twice as likely to report erection problems as those with levels below 180.

And while high cholesterol is bad in the long run, a single fatty meal can impair your arterial function immediately - something you may regret when she surprises you in her latest Victoria's Secret purchase.

2) Dairy: Are you a man or a mouse?
Low-fat milk and cheese can be excellent protein sources, as long as you aren't allergic or sensitive to them. But think twice about opting for their higher-fat cousins. Most cheeses are high in saturated fat, and they can be as damaging to your arteries - both above and below the belt - as prime rib.

"Many men know that meats cause problems, but don't know that full-fat cheeses are just as bad," Lieberman says. "The worst mistake is to combine meat, milk and cheese - for example, a bacon cheeseburger with a shake. A meal like that is loaded with saturated fat and, over time, can reduce blood flow into the penis." Which could eventually leave it softer than warm brie. Merde!

3) Baked goods: The trans-formed man
When hydrogen is added to vegetable oil to change it from a liquid to a solid, the result is something called trans fat. The prime example is margarine, but you'll also find this kind of fat in a wide variety of crackers, cookies, chips and fried fast foods. And it's bad - real bad. "Trans fats are worse for the arteries than saturated fats," Bonci says.

The Food and Drug Administration is planning to require that trans fats be listed on food labels, but until then cut back on any products that contain "hydrogenated" or "partially hydrogenated" vegetable oil, or margarines that aren't labeled "trans fat-free." Think of hard margarines as leading to harder arteries - and a limp noodle.

4) White flour: Don't be a sponge-bread soft-pants
Trans fats aren't the only reason to cut back on packaged foods such as white bread, sweets and many refined-grain breakfast cereals. Processing removes most of the nutrients in these items, including ones that are important to your sex life. "For health, for fitness and for good sex, you want a well-nourished body, not one filled up on empty calories with few nutrients," Bonci says.

When whole wheat is processed into white flour, for example, it loses about three-quarters of its zinc, a mineral essential to men's sexuality and reproduction. "One of the highest concentrations of zinc in the body is found in the prostate gland, which produces most of the fluid in semen," Lieberman says. "There is some evidence that a diet high in zinc helps prevent midlife prostate enlargement and prostate cancer."

There's another reason to avoid too many refined grains, Lieberman says: They're associated with insulin resistance, a precursor of diabetes, which in turn can accelerate narrowing of the arteries, increasing your risks of heart disease and ED. Moreover, 60 percent to 70 percent of those with diabetes experience nervous-system disease as well.

5) Soy: Avoid too much of a good thing
Yes, eating soy foods is good for you. In fact, studies of some traditional cultures in which soy is a major protein source found that many men who consume it regularly keep indulging in the pleasure principle well into old age. The FDA allows label claims that soy foods help lower cholesterol, and other studies have found that they reduce the risk of prostate cancer.

Still, researchers haven't ruled out the possibility that too much soy can affect your manliness. That's because one of the ways it achieves its healthful effects is by mimicking the female sex hormone. "Soy foods have estrogenic qualities," Lieberman says. "And it's not really clear how this affects men."

While there's no evidence that a moderate soy intake will have a negative impact on your sex life, it's theoretically possible that a high intake could - say you were to drink several soy protein shakes, which are high in the estrogenic constituent called isoflavones, every day. "I'd say it's fine to have soy foods a few times a week," Bonci says. "Just don't go overboard with them."

Hear us now, thank us later
While a double cheeseburger with fries is more likely to be followed by a nap than a romp in the sheets, most foods that poison men's sexuality usually take decades to do their dirty work.

Of course, if you abuse many of these foods, then your problems can start showing up in mild forms earlier in life, as early even as the mid-30s. Often, erectile dysfunction starts at this stage; some docs believe it's an early indicator of arterial disease.

So what's a guy to do? "Start eating healthier now," Bonci suggests, "and commit to improving your diet in the future. Every time you eat some vegetables instead of a muffin drenched in trans fats, you're helping your arteries stay healthy - and that keeps your penis working properly as well."
]]> Fri, 18 Jan 2008 11:55:32 +0000 Why Fit Guys Can Still Eat Pizza? http://www.penangforward.net/activity.php?post=26 Why Fit Guys Can Still Eat Pizza?

by Kimberly Flynn

What's not to love about this Italian export? Other foods, you eat. Pizza, you experience. Devouring a slice is a process that involves all the senses: the aroma coming from the oven, the sight of the molten cheese, the feel of the cornmeal-dusted crust in your hands, the sound of the crunch as you bite into it. And, of course, the taste-that unparalleled combo of dough, sauce, herbs, and cheese.

But Can it be good for you?
Pizza may often be classified as junk food, but it doesn't have to be. The basic ingredients of pizza all have healthy potential. It's only when you go overboard on toppings or the amount you eat that pizza earns its bad rap. To keep a pizza lean, all you've got to dois keep it simple:

Order the whole-grain crust. Whole grains are high in fiber, which helps you feel fuller-and thereby limits or prevents overeating. It also keeps your digestive system running smoothly and may reduce your risk of stroke, heart disease, and type-2 diabetes. Opt for a thin crust, as well-even if it's made with whole grains, a thicker crust boosts your slice's total calorie count.

Load up on sauce. Known for its ability to reduce the risk of prostate cancer, tomato sauce is also an excellent source of vitamin C. Ask for extra sauce on your pizza, or even some on the side to dip your crust into.

Don't OD on cheese. Yes, cheese is all kinds of creamy goodness, and we'd never tell you to eat your pizza without it. However, that doesn't mean it's OK to order a pizza with cheese stuffed into every possible nook and cranny. Stick with a single layer of cheese on top of the pizza, though, and it can actually be good for you. That's because getting a bit of extra calcium every day may actually help keep you lean. According to a study in the journal Obesity Research, men and women who cut calories but added dairy foods high in calcium to their diet lost 70% more weight over 24 months than people who only dieted.

Order smarter toppings. Pepperoni may be the most popular pick, but it's certainly not the healthiest. If you're craving meat, try turkey pepperoni or Canadian bacon. Or, for an even better option, have your meat of choice added to the top of a veggie pizza. Realistically, you won't be getting a ton of vegetables on top of two slices, but every little bit helps, and it's certainly a wiser alternative to sausage and extra cheese.

Always get a side. Before you dig into any pizza, dive into a side salad full of as many colors as you can cram into the bowl: dark, leafy greens such as spinach; red, yellow, or orange peppers; yellow chickpeas. Top it with a lean dressing, and you've got a dish that will not only boost the nutritional value of any meal but also help you feel fuller-meaning you may just be able to resist that extra slice.

D.I.Y.

Crust
2 1/2 cups whole-wheat flour
1/2 tbsp sugar or honey
1 tsp salt
1/2 tsp instant yeast
1 tbsp olive oil
3/4 cup room-temp water

Make It: [1] Stir together all ingredients in a large bowl to form dough. [2] With damp hands, work dough into a coarse ball. Let rest 5 minutes; divide dough in half, form into smaller balls, and rub each with olive oil. [3] Place each ball into a ziplock bag. Let sit for 15 minutes, then toss 'em into the fridge.
Shape It: [1] Remove dough from fridge 2 hours before you plan to roll it out. [2] Dust hands with flour. [3] Stretch dough by hand into a pizza shape, or flatten it with a rolling pin.
Bake It: [1] Dust an inverted metal cookie sheet with flour; place shaped dough on top. [2] Add toppings. [3] Bake for 10 minutes at 500 degrees or until the crust is crisp.

Sauce
Spaghetti sauce works fine on pizza in a pinch, but if you want authentic Italian taste, try this easy-to-make option instead.

1 (28 oz) can crushed tomatoes
1/2 tsp freshly ground black pepper
1 tsp dried basil or 2 tbsp minced fresh basil
1 tsp dried oregano or 1 tbsp minced fresh oregano
1 tbsp granulated garlic powder or 5 cloves fresh garlic, minced or pressed
2 tbsp red-wine vinegar or fresh lemon juice
1 tsp salt

To Make: [1] Mix all ingredients together in a large bowl, mashing tomato pieces as small as possible while you stir. [2] Apply sauce to pizza as needed. [3] Store unused sauce in a tightly covered container in the refrigerator for up to 1 week. Makes 4 cups.
]]> Fri, 18 Jan 2008 11:54:42 +0000 What is Cholesterol? http://www.penangforward.net/activity.php?post=25 What is Cholesterol?

Cholesterol is made by the body and plays a vital role in our health. It is a component of every cell, and plays an important role in the production of vitamin D, as well as various sex hormones. The brain and nervous tissue also rely on cholesterol. The problem comes when we consume more than we need and we end up with high cholesterol, which leads to heart disease.

Which Foods Are High In Cholesterol?

Foods that are high in cholesterol include some of these animal products:

    * Liver
    * Egg Yolks
    * Butter
    * Prawns
    * Sardines
    * Heavy Cream
    * Veal
    * Pork Ribs
    * Crab

Low Cholesterol Diet

To keep your cholesterol low, you should eat less than 300mg per day. Foods that will help lower your cholesterol include:

    * Apples
    * Garlic
    * Onions
    * Beans and Legumes
    * Unsaturated Fats
    * Wholegrain Cereals
    * Soybean Products
]]> Fri, 18 Jan 2008 11:03:39 +0000 Alcohol Abuse - The Physiological And Psychological Effects http://www.penangforward.net/activity.php?post=24 Alcohol Abuse - The Physiological And Psychological Effects

Alcohol is a drug and that's the bottom line. It affects millions of people each day. Unfortunately, the person doing the drinking is not the only one who feels the impact of this abuse. It has a profound and direct impact on their families as well as their friends and acquaintances. Besides what it can do to hurt everyone in the immediate social circle, alcohol has strong and lasting impact on the human body.

When you are an alcoholic, even though you may not notice the changes, everyone else around you will. It may start with sudden changes in your behavior such as mood swings. Your judgment may be impaired and you can start to have problems with relationships, be it in your marriage or with your children. Down the line, you may start to have problems with your job that can lead to obvious financial problems and maybe even legal problems that stem from arrests due to bad judgment caused by alcohol. As far as your body is concerned, it can only take so much of a beating from alcohol before you start to notice what can become very serious problems.

You can develop problems such as anemia, which can be brought on by not taking care of yourself physically or nutritionally. Some other common problems can be ulcers, cirrhosis of the liver, hallucinations, dementia,"wet brain" and even death.

One major health problem due to alcohol abuse is cirrhosis of the liver.

Chronic alcoholism can have a profound affect on the human liver. Being the biggest organ inside the body, it is readily known that it plays a key role in the major functions of the human body. What happens when cirrhosis of the liver occurs is good, healthy organ tissue is replaced with bad scar tissue. This bad tissue then keeps the liver from having blood flow through, which in turn stops it from working properly. Some of the early warning signs of cirrhosis of the liver can be abdominal pain, nausea, exhaustion or fatigue, swelling of the ankles and redness of the palms.

Interestingly, cirrhosis is almost exclusively a disease of malnutrition in third world countries, only in developed countries is it associated with alcoholism, simply because most alcoholics do not eat when they drink.

If you are already a diabetic, though drinking in moderation can be safe, you could have serious problems if you abuse alcohol. Many alcoholic beverages, particularly some mixed drinks, contain sugar, thus having the potential to harm a person who has diabetes. Alcohol abuse can also increase serum triglycerides within a diabetic. Because of this and some of the other problems that could develop, diabetics must refrain from abusing alcohol and be careful to limit their intake.There have even been recent studies to show that alcohol abuse can even have the effect of shrinking the brain of alcoholics. It has proven that out of the alcoholics studied, they seem to have lighter, smaller brains almost shrunken in nature when compared to people who were not alcoholics.

Luckily, these effects on the brain seem to be reversible over time should drinking cease. Another frightening result of alcoholism can be the link to certain cancers. Some of the cancers that have been associated with excessive drinking are cancers of the mouth, larynx and the esophagus. People that drink very heavily tend to have a higher risk of getting esophageal cancer than people who do not drink, by what studies have shown to be about 75%. Obviously, if a person both drinks and smokes, their risk factor is much higher. Unfortunately, these two vices tend to go hand-in-hand with a lot of people, usually having an unhappy ending.

Of all of the effects that alcohol abuse can have on the human body, the effects on an unborn fetus have proven to be the most horrifying. Though many doctors may say that it can be okay to have a glass of wine or so while pregnant, you are still playing a dangerous game with the life and health of your baby at risk. Would you put alcohol into a baby bottle and have them drink it? Well, then it should be obvious that a pregnant woman should not drink, because whatever the mother eats and drinks, it also goes through the body of the unborn fetus.  Fetal Alcohol Syndrome is a terrible and unfair defect to be placed on a baby but when a mother drinks heavily during her pregnancy, this syndrome can develop. The unborn child can have problems getting enough oxygen and nourishment, which in turn can lead to poor development of important organs. Babies who are born with this syndrome can be small at birth, have some facial malformations, have small eye openings, webbed or even missing fingers or toes, organ deformities, learning disabilities, mental retardation and much more.

Effects of alcohol on the body are tremendous and can be equally as deadly. Alcoholism is a progressive disease and eventually one aspect or another of an alcoholic's body will simply give out from the abuse. If you or someone that you know has a problem with alcohol, you should get help or seek treatment as soon as you can. Though some damage may already be done, there is still time to stop further damage and reclaim your life from alcohol.
]]> Fri, 18 Jan 2008 11:01:54 +0000 How The Body Controls Blood Pressure http://www.penangforward.net/activity.php?post=23 How The Body Controls Blood Pressure

Hypertension is the term doctors use for high blood pressure. It’s often referred to as a “silent killer” since many people may have no noticeable symptoms. Over 50 million people suffer from high blood pressure, but nearly one third aren’t even aware of it. Hypertension is a major risk factor for heart disease, the nations’ number one killer.

Those who do experience the symptoms of high blood pressure feel dizzy, headaches and sometimes nosebleeds. Unfortunately, by the time symptoms are felt, blood pressure is dangerously high. But many people with uncontrolled high blood pressure never have any of these symptoms.

Blood pressure is the force of the blood through your arteries as your heart pumps blood through your circulatory system. Blood pressure is reported as a fraction, with one number over the other. The top number, called the “systolic” pressure, is the force when your heart contracts, the bottom number, called the “diastolic” pressure, is the pressure when you hear relaxes between beats.

Measuring Blood Pressure

To measure your blood pressure, an inflatable cuff is wrapped around your arm, and air is pumped in. The doctor or nurse, while watching the pressure gauge, listens with a stethoscope for your pulse to disappear. The pressure at which your pulse can no longer be heard corresponds to the systolic pressure. The cuff is released and the pressure at which your pulse can be heard again is the diastolic pressure.

Like the pressure in your car tires, pressure is measure in millimeters of mercury or mmHg. Typically, healthy people have a blood pressure at or below 120/80mmHg. Your risk of heart or CV disease has recently been found to begin increase at a much lower level, blood pressure of 115/75. Blood pressure above 120/80 is considered by the National Heart, Lung, and Blood Institute (NHLBI) to be “pre-hypertenson”. A BP of 140/90 mmHg is considered too high, and represents a significantly increased risk of heart disease.

Unfortunately, high blood pressure is more common in certain racial and ethnic minority groups, including African-Americans, Hispanics, and American Indians/Alaska Natives.

Factors Controlling Your Blood Pressure

High blood pressure can result from several factors. The heart itself can impact blood pressure. The heart muscles itself can enlarge, causing higher pressure of blood exiting the heart. Cardiomyopathy or enlargement of the heart muscle also increases blood pressure. Excess weight makes your heart work harder to pump blood through the body.
Extra fluid in your circulatory system as a result of lots of salt intake, kidney problems or other medical conditions also puts a higher demand on the heart. Increased blood volume also causes more constriction within the blood vessels, translating into higher blood pressure.

The blood vessels play an important role in your blood pressure. Usually, the arteries are elastic and can expand and contract in rhythm with the hearts pumping action. High cholesterol and the plaques that form cause the arteries to lose their elasticity. Each time the heart pumps, the vessel can no longer stretch, and a higher pressure is created. Just think about what happens if you step on a garden hose.

Smoking cigarettes constricts, or tightens your blood vessels, pushing the blood pressure even higher. Some medications you take such as steroids, non-steroidal anti-inflammatory drugs (NSAIDs), nasal decongestants and other cold remedies, diet pills, cyclosporine, erythropoetin, tricyclic antidepressants and a type of anti-depressant called monoamine oxidase inhibitors can also contribute to increased BP. Oral contraceptive, which are hormones, can raise blood pressure and should be used cautiously and carefully monitored in patients with HTN.

Treatment for Hypertension

If you are diagnosed with high blood pressure, your doctor will most likely order additional test to determine the cause of your elevated blood pressure. He or she will also recommend more frequent visits to monitor you. For moderate hypertension, lifestyle changes may be enough to normalize blood pressure.

One of the first things you can do is change your diet to avoid sodium or salt, and lower your fat intake. The National Institutes of Health's DASH diet (Dietary Approaches to Stop Hypertension) is rich in fruits, vegetables, and low-fat dairy foods, and low in total and saturated fat. The DASH diet also reduces red meat, sweets, and sugary drinks, and it's rich in potassium, calcium, magnesium, fiber, and protein.

Increasing physical activity can help to lower your blood pressure. By doing at least 30 minutes of exercise a day, your risk of complications can be reduced. If you are overweight, starting a weigh loss plan can also help bring your blood pressure into the normal range.
If dietary and lifestyle changes alone don't normalize your blood pressure, the next step is medication. If your doctor recommend medication, it is vital that you take it exactly as directed. Because most people don’t notice any symptoms of hypertension, even if you are feeling well, it is crucial to stick to your medication regimen. Never stop taking medication without discussing it with your healthcare team, even if you feel fine.
]]> Fri, 18 Jan 2008 10:59:21 +0000 15 Best Diet Tips http://www.penangforward.net/activity.php?post=22 Best Diet Tips Ever

Experts share their top tips for weight loss success.

Everyone knows the keys to losing weight: Eat less and exercise more. Sounds simple enough, but in the context of real life and its demands, it can be anything but simple. So how do successful losers do it?

Best Diet Tip No. 1:

Drink plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

"If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2:

Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.

You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3:

Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

"Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it," she says.

When you're done eating, you should feel better -- not stuffed, bloated, or tired.

"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4:

Be choosy about nighttime snacks. Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5:

Enjoy your favorite foods. "I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.

Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.

"You can enjoy your favorite foods, but you must do so in moderation," says Sass.

Best Diet Tip No. 6:

Enjoy your treats away from home. When you need a treat, Ellie Krieger, RD, host of Food Network’s Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.

"By making it into an adventure, you don’t have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.

And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7:

Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.

"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.

She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.

Best Diet Tip No. 8:

Eat protein at every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9:

Spice it up. Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10:

Stock your kitchen with healthy convenience foods. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

Sass stocks her kitchen with:

* 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
* Frozen vegetables
* Bags of pre-washed greens
* Canned diced tomatoes
* Canned beans
* Whole-grain wraps or pitas
* Pre-cooked grilled chicken breasts
* A few containers of pre-cooked brown rice

Best Diet Tip No. 11:

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.

Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12:

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."

At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13:

Swap a cup of pasta for a cup of vegetables. Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.

"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.

Best Diet Tip No. 14:

Use non-food alternatives to cope with stress. Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.

Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15:

Be physically active. Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.

"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.

Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
]]> Fri, 18 Jan 2008 10:54:29 +0000 The 5 Best Supplements For Men http://www.penangforward.net/activity.php?post=21
By Kimberly Flynn

§ Multivitamins

It's not exotic, but it is a must for everyone who doesn't get enough fruits and vegetables. (That's you, and up to 80% of other men.) Rather than megadoses of nutrients, look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible. (Amounts exceeding 100% are generally a waste.) And make sure you buy a men's formula, without extra iron. Excess levels of the mineral could increase your risk of heart disease (a condition called hemachromatosis), says Doug Kalman, M.S., R.D., director of clinical research at Miami Research Associates.

§ Protein powder

You can get plenty of protein in your diet, but protein powder has other advantages: It's convenient and generally lower in calories than an entire "high protein" meal. Drinking a protein shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth. There are two widely used proteins: whey and casein. Whey is absorbed more quickly by the body, while casein is digested slowly-providing the body with a longer-lasting supply of muscle-building nutrients. (That's why many researchers recommend taking a mixture of the two to help sustain the release of amino acids into the blood for as long as possible.)

§ Creatine

This synthetic version of an energy source produced naturally in the body is stored in the muscles for use during exercise. And it works! Multiple studies show that creatine does help speed recovery and the growth of lean-muscle mass after a workout. Manufacturers used to agree that new creatine users should start with a weeklong "loading phase" of 20 grams per day; however, recent research shows that this isn't necessary, according to Chris Mohr, Ph.D., R.D., adjunct professor of nutrition at the University of Louisville. You can start taking creatine at the normal dose of three to five grams per day after a workout. (You can even mix it directly with your protein powder.)

§ Green tea

If we haven't beaten you over the head with the findings enough in the last year, here's a recap: Green tea fights fat. Animals who are given the extract in studies gain less weight and burn substantially more fat than animals getting a placebo. You can drink the tea-experts ideally recommend about eight glasses a day-or go the easier route and just take a supplement. (Aim for 90 milligrams three times daily.)

§ Fish oil

Most guys in their 20s and 30s aren't thinking about their hearts. But if you have a family history of heart disease, you ought to start thinking about fish oil, the best protection available against the disease. Experts recommend taking at least one to two grams a day. Be aware: This is not the time to scrimp and save money. Cheap fish-oil supplements taste like fish and can leave you hiccuping herring all day. Higherquality brands are more expensive, but they have much less of a fishy taste. There are literally thousands of pills you could be taking at any one time. Forget them. These are the five every guy should be taking in order to fight disease, counteract bad genes, and simply live as long as possible.
]]> Fri, 18 Jan 2008 10:38:45 +0000 How well you about Penang hawker food? http://www.penangforward.net/activity.php?post=20
Assam Laksa
Kheng Pin coffeeshop, Jalan Penang/Jalan Sri Bahari junction (8am to 2pm)
Lorong Selamat (afternoon to evening)
Kek Seng Cafe 382-384 Penang Road (day)
Air Itam market center.

Char Koay Kak
Coffeeshop, Macalister Lane, near Jalan Burma junction (morning)
Anson Road market (morning)

Char Koay Teow
Song River Cafe, Gurney Drive (night)
Lorong Selamat coffeeshop
New World cafe @ Bawasah Road/Nagore Road junction (morning)

Chendol
Roadside stall at Ah Quee Street/Penang Road junction (day).
Padang Brown hawker complex (afternoon)

Chicken Rice
Coffeshop at Penang Road/Sri Bahari Road junction (afternoon)

Chinese Pasembur
Padang Brown hawker complex (afternoon)
Gurney Drive main hawker center (night)

Curry Mee
Lorong Seratus Tahun (morning)
Bee Hooi coffeshop, Pulau Tikus Lane/Burmah Road Junction (morning)
Coffeeshop in front of City Stadium, Datuk Keramat-Air Itam Road (morning)

Fish Head Beehoon
Sky Cafe, beneath Sky Hotel, Lebuh Chulia (night)
Golden Eagle Cafe, Jalan Burmah (morning)
Tho Yuen restuarant, Campbell Street (day)

Fried Oysters
Coffeeshop, Kimberley/Carnavon Street junction (2pm-5pm)
So Young Cafe, Jalan Tan Sri Teh Ewe Lim (Batu Lancang) (night)

Hokkien Prawn Mee
Super Cafe, Rangoon Road.
Swee Kong coffeeshop, Jalan Burma/Moulmein Road junction (day)
Song River Cafe, Gurney Drive (night)
Classic Coffeeshop, Jalan Perak (Recommend by netizen)

Ice Kacang
Roadside stall, Swatow lane (afternoon)
Coffeeshop Lorong Selamat  
Kek Seng Cafe, 392-384 Penang Road (day)

Indian Mee
Larut Cafe, Jalan Larut/Bawasah Road junction of CRC fame (afternoon)
Coffeeshop, Clarks Street/Hutton Lane junction (6pm to 11 pm)
Mini hawker complex along Gurney Drive of Edgecumbe Road fame (from noon)

Indian Pasembur
Gurney Drive main hawker center (afternoon to night)
Esplanade hawker center (evening)
Joo-Hoo Eng-Chai (Steamed Cuttlefish)
Song River Cafe, Gurney Drive (night)

Koay Teow Soup
Hai Onn restaurant, Burmah Road near Macalister Lane junction (morning)
Backlane between Lebuh Dickens and Jalan Hutton, near police HQ (morning)

Lor Bak
Kheng Pin coffeeshop, Jalan Penang/Jalan Sri Bahari junction (8am to 2pm)
Coffeeshop, Penang Road/Kampung Malabar junction (day)

Nasi Kandar
Line Clear, Penang Road/Chulia Street junction (morning till late night)
Merlin Hotel, Union Street/Penang Street junction (morning till 2pm)
Tamil Street (24hours) (first shop as you drive into the one-way street)
Kassim Mustafa two outlets - Chulia Street and Bayan Baru
Market Lane (pushcart) 7pm to 3am - formerly at the immigration Department

Popiah
Padang Brown hawker complex (afternoon)

Rojak
Gurney Drive hawker center (night)

Roti Canai/Murtabak
Hameediah Restaurant, Lebuh Campbell (noon to night)
Small stall at Argyll Road opposite Odean cinema car park (morning)

Sar Hor Fun
Sky Cafe, beneath Sky Hotel, Lebuh Chulia (night)
Tho Yuen restaurant, Campbell Street (day)

Wantan Mee
Coffeeshop, Malacca Street/Anson Road market (morning)
Coffeeshop, Jalan Burma, opposite Lorong Selamat junction (night)
]]> Fri, 18 Jan 2008 10:30:51 +0000 How much water do you need a day? http://www.penangforward.net/activity.php?post=19 screen.width-555) {this.width=screen.width-555;this.alt='Click here to display in new window';}" align=left vspace=5 border=0>Water is an important structural component of skin cartilage, tissues and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water: the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.                                
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.                                                               

If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.                                                               

So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight.
]]> Fri, 18 Jan 2008 10:27:48 +0000 Preventing Flu and Cold http://www.penangforward.net/activity.php?post=18 Preventing Cold



Three easy ways to boost your immune system.

by Kimberly Flynn



IF YOU WANT TO AVOID A COLD: GARLIC



In a recent study, British researchers gave 146 volunteers either a placebo or a garlic supplement once a day from November to February. People in the garlic group not only had fewer colds than the placebo group (24 vs. 65), the colds they did get cleared up faster (1.52 days vs. 5.01 days). Make sure the supplement contains allicin, a purifi ed version of garlic’s most biologically active agent.



IF YOU’VE BEEN EXPOSED TO SOMEONE WITH A COLD: ECHINACEA



When researchers at the University of Connecticut examined 14 major studies published on this herbal supplement in recent years, they found that taking it lowered the average guy’s risk of developing a cold by 58% after exposure. And if the Echinacea users did get a cold, the duration was 1.4 days shorter than average. To get the most benefi t, look for the word purpurea on the label (it means you’re getting the strongest, purest form of the plant).



IF YOU’VE GOT A SCRATCHY THROAT: ZINC



You’ve probably seen ads for Airborne. Don’t bother with it. There’s absolutely no evidence that it works, and taking the supplement as directed would give you 3,000 milligrams of Vitamin C (more than 2,000 mg can cause diarrhea and upset stomach). Instead, pony up for some zinc lozenges. There’s increasing evidence these elemental treats may help reduce the severity of cold symptoms, especially if you start taking them right away, says Ray Sahelian, M.D., author of several books on alternative medicine and the newsletter Supplement Research Update. His advice: At the fi rst sign of a sore throat or a burning nose, dissolve one zinc lozenge in the back of your throat. Then, take one every one to two hours for the next eight hours, then every two to three hours while you’re awake (no more than 100 mg in a 24-hour period). You only need to take zinc for the first day or two, though. After that, it becomes less effective. (And be careful not to take too much. If you experience nausea, vomiting, or a foul aftertaste in your mouth, stop taking the supplement immediately.)]]> Fri, 11 Jan 2008 01:02:06 +0000 Protein: A Guide to Maximum Muscle http://www.penangforward.net/activity.php?post=17 Protein: A Guide to Maximum Muscle
By Samantha Heller, R.D.

If you want to build muscle or lose weight, there's nothing more important you can add to your diet than protein. But the concept of "protein" can be confusing, even to me, and I'm a nutritionist. Between all those pro and con news reports, the protein-boosting supplements, and the myths you hear at the gym, it's tough to figure out the truth. That's why we're stepping into the ring: to help you separate protein fact from protein fiction, once and for all.

How much protein does the average guy need?
Depends on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day.

But exercise can nearly double those requirements. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight. "For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says. If you've been shooting for a gram of protein per pound of body weight--or more--you're overdoing it. Your body won't be able to process those extra calories, and they'll ultimately end up as just one thing: fat.

Will cutting carbs help my muscles grow faster?
Short answer: no. As effective as high-protein diets are for losing weight, you still need carbs and fat for maximum muscle growth. Your body uses carbs for energy during exercise. If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won't grow as much as they would if you were feeding them a cocktail of protein and carbs. As for the fat, it's vital for the production of muscle-building testosterone. (Studies show that guys who eat higher-fat diets also have higher testosterone levels.)

Could eating too much protein be dangerous?
There's research suggesting that too much protein can leave you dehydrated and may increase your risk for gout, kidney stones, and osteoporosis, as well as some forms of cancer. But studies have also shown that too much of anything, from vitamins to water, can be bad for your health. The bottom line? Excess carbs and fat are still associated with health risks, but the success of high-protein diets is no excuse to scarf down a whole pig or an entire side of beef. Keep your appetite in check, though, and a high-protein diet should not negatively impact your health.

Should I consider taking a protein supplement?
Yes--if you aren't getting the amount of protein your body requires based on your activity level. You can check nutrition labels and add up grams of protein on your own, or just remember the numbers 1, 5, 10, 15, 25 to roughly estimate protein intake. (That's 1 gram of protein for every serving of fruit and vegetables, 5 for every egg or handful of nuts you eat, 10 for every cup of milk or yogurt, 15 for every cup of beans or half-cup of cottage cheese, and 25 for every 3-4 ounce serving of meat.)

When's the best time to drink a protein shake?
Although it can vary by brand, most experts recommend taking protein in two servings: one an hour or so before your workout to tank off your body's energy reserves, and another dose immediately after you work out to help repair muscle damage and fuel the growth of new muscles.

Which is the better protein supplement: whey or casein?
Surprisingly, blending both types of protein together and taking them as a mixture may provide better benefits than taking either one alone. French researchers recently discovered that casein supplies a much steadier stream of amino acids to the body--much like a complex carbohydrate, which breaks down slowly in the body. Whey, on the other hand, is absorbed more quickly and provides a more immediate supply of amino acids to the body (much like a simple carbohydrate). It makes sense then that a combination of whey and casein would supply the body with the maximum dose of amino acids needed for both immediate and long-term muscle growth. (Can't find a blend you like? Buy your favorite whey and casein supplements and mix 'em together.)

Is there any benefit to getting protein from bars or shakes instead of whole foods?
No. Shakes and protein bars might make it easier to meet your daily protein requirements, but in the end, high-protein foods like meat, eggs, peanut butter, and nuts may actually be more satisfying because they have higher fat content and take longer to digest than shakes or bars.

What happens if I don't get all the protein I need? Will my muscles shrink?
Absolutely not. If you're eating an appropriate amount of protein in general, an occasional low-protein day will not affect muscle growth. The only reasons muscles would get smaller are from lack of use, injury, or severe calorie restriction.
]]> Fri, 11 Jan 2008 00:55:32 +0000 The 5 Best Supplements for Men http://www.penangforward.net/activity.php?post=16 The 5 Best Supplements For Men
By Kimberly Flynn

A multivitamin.

It's not exotic, but it is a must for everyone who doesn't get enough fruits and vegetables. (That's you, and up to 80% of other men.) Rather than megadoses of nutrients, look for one pill that provides 100% of your daily requirements for as many different vitamins and minerals as possible. (Amounts exceeding 100% are generally a waste.) And make sure you buy a men's formula, without extra iron. Excess levels of the mineral could increase your risk of heart disease (a condition called hemachromatosis), says Doug Kalman, M.S., R.D., director of clinical research at Miami Research Associates.

Protein powder.

You can get plenty of protein in your diet, but protein powder has other advantages: It's convenient and generally lower in calories than an entire "high protein" meal. Drinking a protein shake after every workout speeds muscle recovery and supplies your body with the amino acids needed for muscle growth. There are two widely used proteins: whey and casein. Whey is absorbed more quickly by the body, while casein is digested slowly-providing the body with a longer-lasting supply of muscle-building nutrients. (That's why many researchers recommend taking a mixture of the two to help sustain the release of amino acids into the blood for as long as possible.)

Creatine.

This synthetic version of an energy source produced naturally in the body is stored in the muscles for use during exercise. And it works! Multiple studies show that creatine does help speed recovery and the growth of lean-muscle mass after a workout. Manufacturers used to agree that new creatine users should start with a weeklong "loading phase" of 20 grams per day; however, recent research shows that this isn't necessary, according to Chris Mohr, Ph.D., R.D., adjunct professor of nutrition at the University of Louisville. You can start taking creatine at the normal dose of three to five grams per day after a workout. (You can even mix it directly with your protein powder.)

Green tea.

If we haven't beaten you over the head with the findings enough in the last year, here's a recap: Green tea fights fat. Animals who are given the extract in studies gain less weight and burn substantially more fat than animals getting a placebo. You can drink the tea-experts ideally recommend about eight glasses a day-or go the easier route and just take a supplement. (Aim for 90 milligrams three times daily.)

Fish oil.

Most guys in their 20s and 30s aren't thinking about their hearts. But if you have a family history of heart disease, you ought to start thinking about fish oil, the best protection available against the disease. Experts recommend taking at least one to two grams a day. Be aware: This is not the time to scrimp and save money. Cheap fish-oil supplements taste like fish and can leave you hiccuping herring all day. Higherquality brands are more expensive, but they have much less of a fishy taste. There are literally thousands of pills you could be taking at any one time. Forget them. These are the five every guy should be taking in order to fight disease, counteract bad genes, and simply live as long as possible.
]]> Fri, 11 Jan 2008 00:53:21 +0000 The History & Culture of Dragon Boating http://www.penangforward.net/activity.php?post=15 The use of dragon boats for racing and dragons are believed by modern scholars, sinologists and anthropologists to have originated in southern central China more than 2,500 years ago, along the banks of such iconic rivers as the Chang Jiang, also known as Yangtze (that is, during the same era when the games of ancient Greece were being established at Olympia). Dragon boat racing as the basis for annual water rituals and festival celebrations, and for the traditional veneration of the Asian dragon water deity, has been practiced continuously since this period. The celebration is a important part of ancient agricultural Chinese society, celebrating the summer harvest. They first used a "dragon boat" to save a local scholar from drowning in the river and went to save his life. They now honour this feat on (or around) the 5/5 every year (Lunar Calendar).

The Heavenly or Celestial Dragon
The dragon plays the most venerated role within the Chinese mythological tradition. For example, of the 12 animals of the Chinese Zodiac the only mythical creature is the dragon. The rest are not mythical (eg. dog, rat, tiger, horse, snake, rabbit, rooster, monkey, sheep, ox, pig - all of which are familiar to agrarian peasants.) Dragons are traditionally believed to be the rulers of rivers and seas and dominate the clouds and the rains of heaven. There are earth dragons, mountain dragons and sky or celestial dragons (Tian Long) in Chinese tradition.

It is believed sacrifices, sometimes human, were involved in the earliest boat racing rituals. During these ancient times, violent clashes between the crew members of the competing boats involved throwing stones and striking each other with bamboo stalks. Originally, paddlers or even an entire team falling into the water could receive no assistance from the onlookers as their misfortune was considered to be the will of the Dragon Deity which could not be interfered with. Those boaters who drowned were thought to have been sacrificed. That Qu Yuan sacrificed himself in protest through drowning speaks to this early notion.

Dragon boat racing traditionally coincides with the 5th day of the 5th Chinese lunar month (varying from late May to June on the modern Gregorian Calendar). The Summer Solstice occurs around June 21 and is the reason why Chinese refer to their festival as "Duan Wu". Both the sun and the dragon are considered to be male. (The moon and the mythical phoenix are considered to be female.) The sun and the dragon are at their most potent during this time of the year, so cause for observing this through ritual celebrations such as dragon boat racing. It is also the time of farming year when rice seedlings must be transplanted in their paddy fields, for wet rice cultivation to take place.

This season is also associated with pestilence and disease, so is considered as a period of evil due to the high summer temperatures which can lead to rot and putrification in primitive societies lacking modern refrigeration and sanitation facilities. One custom involves cutting shapes of the five poisonous or venomous animals out of red paper, so as to ward off these evils. The paper snakes, centipedes, scorpions, lizards and toads - those that supposedly lured "evil spirits" - where sometimes placed in the mouths of the carved wooden dragons.

Venerating the Dragon deity was meant to avert misfortune and calamity and encourage rainfall which is needed for the fertility of the crops and thus for the prosperity of an agrarian way of life. Celestial dragons were the controllers of the rain, the Monsoon winds and the clouds. The Emperor was "The Dragon" or the "Son of Heaven", and Chinese people refer to themselves as "dragons" because of its spirit of strength and vitality. Unlike the dragons in European mythology which are considered to be evil and demonic, Asian dragons are regarded as wholesome and beneficent, and thus worthy of veneration, not slaying.

Another ritual called Awakening of the Dragon involves a Daoist priest dotting the bulging eyes of the carved dragon head attached to the boat, in the sense of ending its slumber and re-energizing its spirit or qi (pronounced: chee). At festivals today, a VIP can be invited to step forward to touch the eyes on a dragon boat head with a brush dipped in red paint in order to reanimate the creature's bold spirit for hearty racing.

Popularity
Due to the long history of dragon boat racing in China, participants in cultural and racing events there number some 50 million people (on a population base of over 1 billion souls). Over the past 25 years, and especially since the formation of the IDBF and its Continental Federations for Asia and Europe (see below), the sport of dragon boating has gradually spread beyond Asia to Europe, North America, Australia and Africa, becoming a popular international sport with a growing number of participants.

The Hong Kong Tourism Bureau helped move dragon boat racing into the modern era by donating teak dragon boats to countries around the world. In 1986, the Hong Kong Pavillion at Expo 86 donated 4 teak dragon boats to the city of Vancouver, British Columbia, Canada. Community leaders in Vancouver quickly saw the potential in creating a multicultual event that would bring together the Chinese and non-Chinese citizens for a fun event and festival, giving birth to the Canadian International Dragon Boat Festival, now known as the Alcan Dragon Boat Festival. The original boats were loaned/rented to Toronto, Victoria, Seattle and Los Angeles and quickly helped spread the seeds for modern dragon boat racing throughout North America. Taiwanese style dragon boats have also been donated to sister cities in North America to help found the Portland Kaoshung Dragon Boat races in Portland Oregon, USA. [1]

Today, dragon boat racing (sport and festival) is among the fastest growing of team water sports, with tens of thousands of participants in various organizations and clubs in around 60 countries - most of which are IDBF members or applicants for Membership. The sport is recognized for the camaraderie, strength and endurance fostered amongst participants, and it has also become a very popular corporate and charitable sport.

Organizations
The established International Federations for dragon boat sport are the International Dragon Boat Federation (IDBF) and its Continental Federations, the European Dragon Boat Federation (EDBF) and the Asian Dragon Boat Federation (ADBF). The ICF (International Canoe Federation)has recently taken an interest in Dragon Boat Sport and in a limited way organised Dragon Boat Races for its own Member Canoe Federations only.

The IDBF is the World Governing Body of Dragon Boat Sport and as the GAISF Member recognised by the Council of the GAISF (General Association of International Sports Federations)classifies ICF Dragon Boating as 'Closed Competition'.

IDBF member associations or federations have been established in over 56 countries, since 1991 (eg. China DBA, Hong Kong DBA, Chinese Taipei DBA, Macau DBA, Singapore DBA, Australian DBF, United States DBF, Dragon Boat Canada, British DB Racing Association, Italian DBF, German DBA, Swiss DBA, South African DBA, Danish DBA, Chilean DBF, Uganda DBF, Trinidad & Tobago DBA) as well as many others and their are a further 20 other Countries known to the IDBF, with a developing interest in Dragon Boating.

The IDBF, whilst a Member of the GAISF, is not presently an Olympic Federation of the International Olympic Committee (IOC) but will apply for this status when it has 75 Member Countries or Territories - the minimum number needed for IOC recognition. Some National Olympic Committees (NOC) have already accepted Dragon boat national organization for national membership and the Olympic Council of Asia recognises the Asian Dragon Boat Federation (ADBF) as the IDBF Continental Federation with responsibility for Dragon Boat Sport in Asia.

In China, the origin of Dragon Boating, there is a clear position that Dragon Boat Sport is not a canoe sport, a position supported by the Chinese Olympic Committee; the GAISF Council and the Olympic Council of Asia (OCA). Dragon Boating, under the ADBF is now included in the East Asian Games; the South East Asian games, the Asian Beach Games and from 2010 the Asian Games
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