MAGICK RIVER: ONE PERAK! ~ by Martin Jalleh

MAGICK RIVER: ONE PERAK! ~ by Martin Jalleh

The King of Pop is dead

Just heard over the news the passing of Michael jackson, the icon of pop music. I know a lot of his fans are mourning over their loss. I felt the same when I heard the news on the death of the King of roll and roll, Elvis Presely over 32 years ago. So I can understand how they must have felt right now. Msn news report here and cnn carries the report here.

Though I am not a big fan of the MJ, but I cant denied I have not heard of his songs. who hasnt? His songs are played almost any other day on air and in the mall. Lately I have joined the gym and some of his songs are used in quite a few of the releases in Body combat, one of the programme offer by Les Mills

Two of my favourite MJ songs are Ben and I'll be there when he was with the Jackson 5.

enjoy the video

Body combat

my favourite group exercise/work out

http://jeremyhenderson.com/blog/fathers-day-and-priorities

FOOD FOR THOUGHTS

A friend of mine email me this article which makes interesting reading.thanks jennifer.The 12 Most Powerful Super FoodsBy Amy Paturel, M.S., M.P.H.Why Are They So Super?Ask five nutritionists to rate the 12 most powerful foods and you'll get five different lists, but many of the selections will overlap. Why? Because every food provides something different: Some are a rich source of protein or fiber but void of many vitamins and minerals, while others contain disease-fighting phytonutrients, vitamins and minerals, but no protein. The trick, claim experts, is to get a variety of the best foods. The following 12 power foods are a good place to start.AvocadosSure they're high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease, and diabetes. 'Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders,' says Ed Bauman, Ph.D., director of Bauman College . They're loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.Apples'An apple a day really does keep the doctor away,' says Jonny Bowden, Ph.D., C.N.S., author of The 150 Healthiest Foods on Earth. Apples are loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage - that means a reduced risk of cancer and cardiovascular disease, especially if you eat the skin. Research shows that the apple peel contains five times more polyphenols than the flesh. Apples and their skins pack a lot of fiber too (about twice that of other common fruits, including peaches, grapes, and grapefruit), which may help fight the battle of the bulge.BlueberriesAntiaging superstars, blueberries are loaded with antioxidants, especially anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little berries also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer's and Parkinson's, to diabetes and heart disease. Other studies show that blueberries have much greater anticancer activity than other fruitsCabbageIn the vegetable world, the Brassica genus reigns supreme, and the cabbage is the most impressive of the lot. Brassica vegetables (including broccoli, bok choy) contain compounds called indoles, which have been shown to reduce the risk of cancer dramatically. 'Eating cabbage more than once a week cut men's colon cancer odds by 66 percent,' says Bauman. 'Cabbage also stimulates the immune system, kills bacteria and viruses, and is a good blood purifier.' If you go for the red variety, you'll also get a healthy dose of anthocyanins (the same pigment molecules that make blueberries blue), another powerful antioxidant with an anticancer punch.Fish and Fish OilEating fish helps cut the risk of heart disease, cancer, Alzheimer's, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)GarlicResearch shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. 'Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients,' says Bauman. 'Garlic also tops the National Cancer Institute's list of potential cancer-preventive foods.' Whole baked garlic helps detoxify the body of heavy metals like mercury (from fish) and cadmium. Garlic also acts as an antibacterial and antiviral, boosting resistance to stress-induced colds and infections. Can't stand garlic breath? Chew on a sprig of parsley.MushroomsUsed for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties. 'Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure,' says Bauman. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What's more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.AlmondsAlmonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).EggsThe best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. 'And for God's sake, eat the yolks,' says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.FlaxseedsLoaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, 'Wherever flaxseed becomes a regular food item among the people, there will be better health.' Bauman adds, 'The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc.' Additionally, they're a great source of fiber.PomegranatesPomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.Dark ChocolateWhen it comes to chocolate, bitter is better – at least in terms of health. The benefits of chocolate come from flavonols and antioxidants (the same disease-fighting chemicals found in cranberries, apples, strawberries, and red wine). The caveat: Only real cacao contains flavonols, so look for chocolate that boasts a high percentage of cacao (60 percent or more). Dark chocolate also has fewer calories than other varieties, and when eaten in moderation, it lowers unhealthy LDL cholesterol and prevents plaque from building up in your arteries.

Miracle 2009

Cause for keeping fitFitness First does its bit for charity with its Miracle 2009 workout
Tribe Challenge Competitors
BodyStep Retro StyleFITNESS First successfully raised more than RM60,000 this year at its Miracle 2009 charity workout at the outdoor piazza, the Curve, recently. This annual event is aimed at raising funds for selected welfare homes and, this year, the money collected was split between two children’s homes – the Agathians Home and Shelter home for children. The money was raised through a series of activities which include coupon sales for the participation of all ­activities for Miracle 2009; the sale of Miracle 2009 merchandise which included ­­­T-shirts, button badges, wrist bands, etc; ­donations dropped into boxes placed in all Fitness First clubs around Malaysia; and the sale of the Miracle BodyFirst gift packs.At the event, Fitness First organised group exercise classes back-to-back for members and non-members at a mere RM10 per entrance fee. Each class lasted between 60 and 90 minutes.
Measday with representatives of the welfare homes and Serena C.
Non-members were able to ­experience the different types of group exercise classes offered by Fitness First.One of the highlights of the day was the Tribe Challenge – a competition which was designed in-house by Fitness First.This challenge saw teams of five (inclusive of a group exercise instructor) who had to perform a track of one the group exercise programmes offered by Fitness First – either ­BodyCombat, BodyJam or ­BodyStep – during the ­elimination round which was held before Miracle 2009.The tribe teams selected ­during the elimination rounds then compete as finalists ­during the event. The winning team was ­determined by the highest ­performance points and the highest number of votes received.In line with this year’s theme We Care, Fitness First personal trainers and group exercise instructors also gamely participated at a charity auction to raise funds for the cause.Serena Choong, better known as Serena C of mix.fm who is also a friend of Fitness First, was at the event as well to do her bit for the community. Serena showcased the newest moves for BodyCombat which proved to be a crowd-pleaser.Shaun Measday, the managing ­director of Fitness First Malaysia, said: “At Fitness First, we take great pleasure in organising Miracle every year as we feel it is our great responsibility to do our part for the society in which we operate. “People may wonder why we, as a health and fitness provider, organise an annual charity event as such? “Well, why not? What better way can we raise funds for the less fortunate than by getting fitness enthusiasts to ­contribute and to have fun doing what they love at the same time?”

story from the sun
Tue, 23 Jun 2009