High Fiber Foods (Part 2)

Tips for adding fiber to your diet

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren't eating half that amount.
While hitting your daily target may seem overwhelming at first, the following tips can help you easily add more fiber into your diet. By filling up on whole grains, vegetables, and fruits, you can get most of the fiber you need to start reaping the health benefits.

Making the switch to a high-fiber diet

If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.
Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away once your digestive system becomes used to the increase in fiber, but adding fiber gradually and drinking plenty of fluids can help avoid discomfort.

Fiber from whole grains

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

• Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. If those cereals aren’t to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Replace white rice, bread, and pasta with brown rice and whole grain products.Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Choose whole grain bread for toast and sandwiches.
• Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta.
• Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.

Fiber from fruits and vegetables

Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:

How Much Fiber Do You Need?
Minimum Recommended Daily Intake (in grams)
Age	Male	Female
9-13	31	26
14-18	38	26
19-30	38	25
31-50	38	25
51-70	30	21
Over 70	30	21
Source: Food and Nutrition Information Center, USDA

• Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt
• Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.
• Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with low-fat ice cream or frozen yogurt for a delicious treat.
• Eat whole fruits instead of drinking fruit juice. You’ll get more fiber and consume fewer calories. An 8 oz. glass of orange juice, for example, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.
• Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.
• Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews.
• Don’t leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.
• Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. An occasional handful of nuts can also make a healthy, high-fiber snack.

Eat more fiber-rich foods

Label lingo
A label can claim a food is a "good source" of fiber if it delivers 10% of your daily dose of fiber—about 2.5 grams per serving. The terms "rich in," "high in," or "an excellent source of" fiber are allowed if the product contains 5 or more grams of fiber per serving. Spooning up a bowl of high-fiber cereal is one of simplest ways to reach your fiber target. Look for brands with at least 6 grams of fiber per serving.
Your best bet for bread? Look for the words "100% whole wheat" or "100% whole grain" on the label and at least 3 grams of fiber per slice.

Good Sources of Fiber
Food	Serving size	Fiber grams
CEREALS
Fiber One	1/2 cup	14
All-Bran	1/2 cup	10
Bran Flakes	1 cup	7
Shredded Wheat	1 cup	6
Oatmeal (cooked)	1 cup	4
VEGETABLES
Spinach (cooked)	1 cup	4
Broccoli	1/2 cup	3
Carrots	1 medium	2
Brussels sprouts	1/2 cup	2
Green beans	1/2 cup	2
BAKED GOODS
Whole-wheat bread	1 slice	3
Bran muffin	1	2
Rye bread	1 slice	2
Rice cakes	2	1
LEGUMES (cooked)
Lentils	1/2 cup	8
Kidney beans	1/2 cup	6
Lima beans	1/2 cup	6
Baked beans (canned)*	1/2 cup	5
Green peas	1/2 cup	4
GRAINS (cooked)
Barley	1 cup	9
Wheat bran, dry	1/4 cup	6
Spaghetti, whole wheat	1 cup	4
Brown rice	1 cup	4
Bulger	1/2 cup	4
FRUIT
Pear (with skin)	1 medium	6
Apple (with skin)	1 medium	4
Strawberries (fresh)	1 cup	4
Banana	1 medium	3
Orange	1 medium	3
DRIED FRUIT
Prunes	6	12
Apricots	5 halves	2
Raisins	1/4 cup	2
Dates	3	2
Plums	3	2
NUTS AND SEEDS
Peanuts, dry roasted*	1/4 cup	3
Walnuts	1/4 cup	2
Popcorn*	1 cup	1
Peanuts*	10	1
Filberts, raw	10	1
* Choose no-salt or low-salt version of these foods

Adapted with permission from Harvard Health Letter, published byHarvard Health Publications.

Fiber in fast food

Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge. Many fast food meals are packed with calories, sodium, and saturated fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup. Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn.
Other tips for getting more fiber from meals at fast food restuarants:

• Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread.
• Try a veggie burger. Many taste much better than they used to and contain two or three times more fiber than a meat burger.
• Select a side of beans or corn for a healthy fiber boost.
• Choose nuts or a salad over fries or potato chips.
• Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
• Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible.
• Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple slices, or a piece of fresh fruit.

Fiber supplements

While the best way to get fiber in your diet is from foods naturally rich in fiber—fruits, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall. Supplements can also be useful to top up your daily fiber intake while you transition to a high-fiber diet.
Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods:

• Fiber supplements won't provide the same vitamins, minerals, and other nutrients offered by high-fiber foods.
• Supplements won’t fill you up or help you manage your weight.
• Fiber supplements can interact with some medications, including certain antidepressants, cholesterol-lowering medications, and the anticoagulation drug warfarin. Check with your doctor or pharmacist about potential drug interactions before taking a fiber supplement.
• If you have diabetes, fiber supplements may also reduce your blood sugar levels so, again, check with your healthcare provider before adding supplements to your diet.

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids.

More help for healthy eating

• Heart Healthy Diet Tips: Lower Cholesterol and Prevent Heart Disease
• Healthy Weight Loss and Dieting Tips: How to Lose Weight and Keep It Off
• Diabetes Diet and Food Tips: Eating to Prevent, Control and Reverse Diabetes
• The Anti-Cancer Diet: Cancer Prevention Nutrition Tips

Resources and references

Dietary fiber: Essential for a healthy diet – The health benefits of fiber and how to fit more into your diet. (Mayo Clinic)
Fibre – Shows how simple changes to what you eat can increase the amount of fibre in your diet. (Canadian Diabetes Association)
High Fiber Diet and Fiber Supplements – Includes fiber contents of different foods and fiber supplements. (Austin Gastroenterology)
Fiber Nutrient List – National Nutrient Database list of different foods with their fiber content. (USDA)
Nutrition Data (commercial site) – Provides searchable database of nutrition labels for many different foods, including restaurant items. (Self.com)

Authors: Lawrence Robinson and Robert Segal, M.A. Last updated: February 2015.

High-Fiber Foods

Many of us associate fiber with digestive health and bodily functions we’d rather not think about. However, eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer. Unfortunately, most of us aren’t eating nearly enough in our diets. By using these tips to add more fiber to your diet, you can help prevent serious disease and look and feel your best.

What is fiber?

Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can't break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar.

Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

The health benefits of fiber

The latest figures show that nine out of ten Americans are not eating enough fiber; and people in other parts of the world are also falling well short. Part of the problem may be due to the association between fiber and bathroom habits. Yes, fiber offers a healthy and effective way to stay regular. But that’s not the only reason why we should be including more in our diets. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and help you look and feel your best. Some of the benefits include:

Digestive health. Let’s get this one out of the way first. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS). Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.

Heart disease. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Cancer. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.

Fiber and weight loss

As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories.

There are other ways that a high fiber intake can aid weight loss. By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods. Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.

To know what are the foods that contain high fiber, especially for Malaysians, wait for next week's article.

Source : HelpGuide

5 Essential Steps To Create Career Fulfillment

Career fulfillment  can often seem like an elusive beast. Figuring out what it is and how to find it is a difficult process for many.

The first thing about career fulfillment isn’t something you FIND, it’s something you CREATE. And the process, while different for everyone, involves five essential steps:

1. Know Your Needs

The vast majority of the people know quite clearly what they don’t want from their work. More often than not, it’s everything they’re currently experiencing. But that’s not enough. Knowing what you don’t want doesn’t give you a big enough picture. You have to know what you do want and, more importantly, what you need.

Your career goal isn’t to simply sidestep misery. You want to achieve (at least some level of) fulfillment. In order to do that, you must have a clear understanding of your unique personal and professional needs. However, it takes a lot of self-reflection.

2. Listen To Your Gut

Intuition is something many of us take for granted. We push it aside and bury it because we’ve been trained to use logic instead. Your gut isn’t always illogical, though. In fact, it’s often telling you the most basic, fundamental truth your logical brain is trying to avoid.

When it comes to career fulfillment, listen to your instincts. What makes you happy doesn’t always sound logical at first. But, if you listen to your heart and set out on the right path for your soul, your brain will find a way to keep you safe on the journey and get you to your destination. This might sound a little hokey to some of you. That’s fine. Just go with it. Try listening to that quiet voice inside you, the one you’ve been ignoring, and see where it takes you. Then, let me know what happens.

3. Make Changes Thoughtfully

Many people looking for career fulfillment end up job hopping. They bounce from one thing to the next in search of the perfect match. Unfortunately, they often end up in a vicious, anxious cycle. The moment they feel restless, it’s on to the next thing.

Instead of taking the time to carefully analyze what is and isn’t working and why, they simply paper the city with resumes and take the first offer of a decent paycheck. Before you know it, they’re right back where they started, looking for the next job to hop to.

Don’t fall into this trap. When you’re ready for a career change (whether big or small), take your time. Think about it carefully and make decisions based on well thought-out strategies. This isn’t a race. You don’t have to jump NOW. Take your time, analyze your situation, and make slow, methodical progress towards your goals.

4. Learn From Others

Many of us are afraid to ask for help and this is such a horrible waste of wisdom! You are surrounded by so much experience and knowledge. All you have to do is tap into it. Your family, friends and colleagues have all been where you are. The things you are going through, no matter how unique they feel, are actually quite common. The people in your support network are dying to share their stories with you. Listen closely. Learn from their mistakes and triumphs.

And, should you find a more objective point-of-view is what you need, consider working with a professional career coach. We’re trained to remain (relatively) neutral, present ideas with deep democracy, and help you clarify and act on what you already know—the feelings and ideas you’ve been burying.

5. Work At It

Finding career fulfillment isn’t a quick or easy journey. It takes time and effort. Engage yourself mentally, physically and, yes, even spiritually. Put yourself into the process. Be active. Don’t expect things will change without significant work on your part. What? Are you afraid of work? Snap out of it. You have everything you need. It’s up to you to make it happen. Don’t give up when it gets hard. Don’t pretend it’s not worth the hassle. You are—most definitely—worth it.

6 Traits Of Bad Bosses

Just as there are bad employees, there are bad bosses. And yes, even stupid people can climb up the corporate ladder. What qualifies as a bad boss?

Perhaps, bad isn’t quite the right word. The better word would be ignorance. These are ignorant bosses who do not know better.

If the boss you are working under “passes” these tests, then he or she qualifies as a bad boss. These are the six most notable traits of bad bosses.

(Let’s assume, for this article, that your boss is a man.)

1. NEGATIVE

He is always negative about everything. Not just about you. He can be negative even with the most positive things – as if there is nothing in this world that will make him happy.

If you feel he is just negative about you, watch properly. In all likelihood, he is negative somewhere else, too. He does not know how to look at things from the right view – work or otherwise.

2. SELFISH

Here, goal means the collective goal, not his own selfish goal. The goal of your unit and company he is supposed to help achieve.

If he is always plotting to move up even at the expense of the people under him, he must be a very ignorant person. He does not know that the better his team, the better he is in rising to the top.

3. RUDE

I am not just talking about lying. Your boss is likely not to just indulge in lies, but he is also likely to spread gossip, talking behind everyone’s back.

Even if he speaks well about you, beware. If he speaks ill of someone to you, he is likely to speak ill of you to someone else. He is likely to be rude, too!

He even calls you stupid. How can someone who uses his mouth like that be smart? Why would anyone be willing to be led by him?

4. UNETHICAL

He is most probably unethical in his conduct and the way he runs his unit is detrimental not just to his team, but also to your company.

He takes credit from the team. He is not afraid to present to the boss. But when it is a tough presentation to a client, he will figure out an excuse to get out of it. You often wonder, why doesn’t his boss notice? He will create excuses when he makes a mistake and punishes others for the same mistakes. Leading by example is not in his vocabulary.

5. LAZY

Don’t ask him to do anything. He will act smart and look busy. He knows no effort. He will tell everyone to do everything and one wonders what he does. But he gets away with it from his bosses as he is very good at putting up an act for his bosses. He thinks he is working smart. But you know he is a bad boss because he does not even know his own role and work. His motto is, “A boss doesn’t have to work,” which is dead wrong! He just doesn’t work because he doesn’t know how.

6. IGNORANT

He confuses his perception for reality. It seems like he is in a world of his own. He thinks he is smart. He thinks he works hard. He thinks he has employed the worst people in the world. If he has a chance he would change so and so and such and such. But he makes no effort at all. He has a warp sense of reality. Everybody is at fault and everyone needs him. When in reality the company is better off without him.

Does your boss have all of these qualities? Or even half? Then, he (or she) qualifies as stupid for all his ignorance. Does he also have toxic leadership qualities? If he does, you should think twice about your future under him.

Original article : Careerealism

Guide to a Successful Career

Know what you really want to do

EVERYBODY wants to have a successful career. But the path to the top isn’t always plain sailing. Mishaps are bound to happen.

But while some mistakes are necessary to help mould us into the individual we aspire to become someday, there some which should strive to avoid.

The following are some career mistakes many of us make - and what to do to avoid them.

Start early

According to Heera Training and Management Consultancy principal consultant Heera Singh, many people do not put much thought into what they really want to do and end up “wandering” from job to job.

Because of this, they actually detest what they do, only to end up not having good careers, he says.

“I believe that every working person must put in a lot of thought into what they really want in terms of a career. This should start as soon as they get into the job market.

“They must decide what they really like to do in terms of a job for the rest of their lives. Their talents and aptitudes must be taken into consideration.”

The earlier they make this decision, the better it will be.

“Academic qualifications are just an intellectual capacity indicator and an inroad into the job market. It must never be allowed to chain you to a career in any one field.

“For example just because you are an accountant, does not mean that you must stay in that field for the rest of your life. There are so many opportunities in the corporate world today, namely in business, in the sales line, in online business.”

Using a metaphor, Heera says that “if you are a duck, you should find a career where it entails swimming; and if you are a monkey, you should have a career around the climbing of trees.”

“What this means is that you will do a job that you have the talent and natural inclination for and this will translated into a better career.”

Not willing to keep learning

Climbing up the ranks requires one to continuously keep learning - a process that can be challenging, says Leaderonomics chief executive officer Roshan Thiran.

“Each time I ask people if they love to learn, they all answer yes. What most people forget is that learning is very painful and tough. It requires hard work and practice.

“Try learning a new language or a new skill. It requires hours of focus, dedication and persistent practice.

“You can’t be CEO instantly. You have to learn so many thing before making the grade to run an organisation. But learning requires sacrifice and time. Getting the big job involves hard work and learning.”

Riding on past successes

According to Eric Jackson, in his article The 8 Dumbest Career-Ending Mistakes That Smart People Make on Forbes, many people take it for granted that their past successes can be replicated in future jobs.

“There’s an arrogance that can take hold in really smart people over time. They’re used to being the stars. They’re used to having an audience of admirers.

“Their whole lives have been a series of one success after another. Why wouldn’t this pattern continue, they think? This over-confidence breeds lots of blind spots.”

Money as a major influence

Heera says that money is a usually a key factor when it comes to selecting a job.

“Let’s say that a person has to make a decision in terms of two job offers. I would think that the salary offered will play in huge role in his choice. But is this wrong? My view is that money is important but must never be the overriding factor in choosing a job.”

Heera provides an example of a young graduate that takes up a job because of the high pay.

“The company may pay him better but the career prospects and personal development opportunities will be minimal. So by taking up the job with the higher pay, it actually hinders his long-term career prospects.

“On the other hand, if he takes up a lower paying job in a big company, it enhances his career as there will be many opportunities and prospects for career advancement.

“Most people do not take into consideration factors like career opportunities or personal development when making decisions on job offers.”

Roshan concurs that many people are influenced by salaries and nothing more.

“People like to follow money. What is more important is not money but experience. Go where you will get the richest experience.”

Neglecting the people that helped you

According to Jackson, many people forget that you are able to “catch more flies with honey rather than vinegar.”

“There’s an old saying - be nice to the people on your way up, because you’ll also be seeing them on your way down. There’s a lot of truth in that. We all have highs and lows in a long career.

“At some point, no matter how successful you are in the moment, you will get knocked down by something or someone.”

He adds that at some point in time, we will need allies and supporters.

“Therefore, don’t alienate people by telling them how brilliant you are and stupid they are — even if it never seems like you’ll need their support in the future. You never really know who you might have to call on for a favour in the future.”

Source : The Star

Amalan Gaya Hidup Sihat

“Sihat sebelum sakit, hidup sebelum mati”. Itulah ungkapan yang cukup untuk menggambarkan kepentingan menjadi sihat. Kesihatan diri; luar dan dalam yang baik akan membawa kita ke arah kehidupan yang lebih bermakna. Kehidupan yang bermakna adalah satu pencapaian yang perlu untuk menyiapkan diri dengan bekalan yang cukup sebelum melangkah (samada dengan rela atau tidak) memasuki alam mati. MATI adalah penghujung bagi setiap kehidupan. Tiada makhluk pun yang mampu hidup berjuta tahun selamanya kecuali DIA yang MAHA ESA. Kita manusia tidak terkecuali untuk mati. Mati dengan cara yang mulia atau mati yang mengaibkan? Kita yang tentukan. Kerana kita telah diberi otak untuk berfikir, dan hati untuk meneliti setiap buah fikiran yang difikirkan. Namun, ada pepatah berbicara ikut rasa binasa, ikut HATI MATI. Justeru, penelitian berlandaskan panduan dan teladan adalah contoh terbaik untuk kita mencorak kehidupan kita ini.

 Amalan gaya hidup sihat dari sudut rohani dan jasmani adalah sangat penting. Selain mengejar dunia, akhirat yang pasti juga perlu untuk dijadikan keutamaan. EMPAT elemen utama untuk panduan asas kea rah gaya hidup sihat adalah MAKANAN, IBADAH, AKAL dan HATI.

1. MAKANAN

Carilah makanan yang BENAR HALAL dari segala sudut nya. Dari asas sumbernya, persiapannya dan penyediaannya. Ini kerana makanan akan menjadi darah daging kita. Darah yang mengalir dalam badan kita adalah untuk semua sel dan organ kita berfungsi. Darah ini juga yang akan mengalir turun ke generasi kita. Justeru, darah ini perlu dihasilkan dari sumber yang baik, bersih atau dengan erti kata lain nya, HALAL untuk memastikan hasil nya juga baik dan bersih. Di Malaysia, rujukan untuk makanan/produk makanan yang halal boleh didapati dari laman web; http://www.halal.gov.my/v4/index.php/en/.

Contoh pemakanan seimbang yang boleh dijadikan panduan untuk memiliki amalan gaya hidup sihat melalui makanan.

2. IBADAH (Amal baik; Ma’ruf).

Sebutan yang mencakup seluruh apa yang dicintai dan diredhai Allah, baik berupa ucapan atau perbuatan, yang zahir maupun yang batin adalah Ibadah. Perlakuan yang baik dari asalnya, niatnya, dan perlaksanaannya turut menjadikan kita tergolong dalam golongan yang menjalankan ibadah. Bukan sahaja perlakuan ibadah di atas tikar sejadah, malahan di waktu sehari-harian. Renungkanlah ibadah lain yang telah kita lakukan..atau langsung tiada? Bertindaklah segera… Antara ibadah lain yang boleh dilaksanakan untuk mengajar diri kita ke arah gaya hidup sihat adalah:

1.  Menjalinkan hubungan baik dengan keluarga, jiran, rakan- rakan dan masyarakat sekeliling

2.  Menjaga kebersihan diri dan juga persekitaran

3.  Menghulurkan bantuan dengan tiada mengharapkan balasan duniawi.

Setiap agama menitikberatkan perlakuan yang baik untuk kesejahteraan hidup bersama. Antara contoh perlakuan baik, adab dan perilaku yang berlandaskan Islam boleh dibaca dalam entri blog ini; http://almanhaj.or.id/category/view/71/page/1.

3. AKAL

Buah fikiran manusia adalah satu keajaiban yang dikurniakan oleh-Nya. Akal fikiran yang dikurniakan ini kepada manusia perlu digunakan dengan sebaiknya untuk mengatur perjalanan kita ke jalan yang lebih baik dengan izin dari-Nya.

     “Imam Ghazali di dalam kitabnya 'Ihya Ulumuddin', mendefinisikan akal sebagai sumber ilmu, tempat timbul, dan sendi ilmu. Ilmu itu berlaku daripada akal sebagaimana berlakunya buah-buahan daripada pohon kayu, sinar dari matahari dan penglihatan daripada mata. Akal juga sering ditakrifkan sebagai alat perubahan berfikir, menimbang buruk baik, atau merasakan segala perubahan keadaan, sehingga dapat mengambil manfaat daripadanya. Tegasnya, akal ialah nur (cahaya) yang dibekalkan oleh Tuhan kepada manusia.”

Justeru itu, buah fikiran yang terhasil dari pemikiran seharian-harian kita hendaklah berlandaskan jalan yang betul dan hendaklah dilaksanakan kepada/untuk jalan yang betul. Perlakuan yang dilaksanakan daripada pemikiran yang baik dan betul boleh membimbing kita kepada amalan gaya hidup sihat.

4. HATI

Hati ini bukanlah ‘liver’. Bukanlah organ. Ia adalah perasaan. Perasaan yang mampu mengaburi pemikiran akal yang logik. Hati sering dikuasai nafsu yang sentiasa membawa kita ke jalan yang salah. Ini kerana kita sering mengalah kepada nafsu yang jahat.. Nafsu secara umumnya bermaksud  keinginan, kecenderungan atau dorongan hati yang kuat.

Kita perlu mencorak keinginan hati kita. Berpatutan dengan nilai-nilai yang mulia. Dengan itu, baru lah kita dapat membentuk haluan hidup kita ke arah gaya hidup yang lebih sihat.

Artikel ini disumbangkan oleh Ieqa Juahari