Cheap chips, greasy wings and carbonated drinks off supermarket shelves are appropriate snacks... if you’re feeling particularly predictable and boring. However, if you are keen to remove that ‘Average Joe’ or ‘Jane’ stigma, here are some suggestions to kick things up a little.
It is essential to think of snacks as finger foods that are hassle free to prepare, yet high on the ‘wow’ factor. More importantly, grant some attention to the occasion (formal? playful?) and the company (dietary preferences?) and you are off to a good start.
First up, the classic soccer match or the adrenaline-pumping Formula 1 race gathering with close friends. Add a welcome but unfamiliar treat to the free flowing lager by crisping up some bacon strips (you can’t go wrong on these). Having a multitude of exotic dips and sauces will also set you apart from the crowd. Consider Middle Eastern Hummus or Greek Tzatziki with Pita bread slices and raw vegetables, or Mexican chipotle sauce served with corn nachos and melted cheese. For the health conscious, you can trade in the fatty groundnuts for edamame; just boil the pods in water with salt for a couple of minutes and you will have soft yet crunchy beans in no time.
For a larger get-together with friends of friends and family, kebabs are a great choice as they are versatile and make for a good conversation starter too. Buy well-seasoned meat of your choice and dice them up neatly. Chicken, beef, and lamb are great options as people are less likely to be inhibited by dietary restrictions. If you decide on chicken or pork, be sure to cook the meats thoroughly to avoid any illnesses. String them up on skeweres with bell peppers, fruits or mushrooms. Alternatively, be adventurous and lay out a tray of assorted accompaniments for guests to mix and match.
How about a free for all outdoor party basked in sunshine? Sandwiches are ideal as they are light, fuss-free and pack a whole bunch of energy. However, banish those squarish loaves and jazz things up with bagels or foccacia. In addition to your usual spreads and meat, you may wish to get creative with sultanas, avocado or cranberry ‘to keep the doctor away’.
And the last item on our list is for folks out there who favour solitary time with a home movie or that can’t-put-down book. Why not go Eskimo style: throw in chewy Snickers or Mars chocolate bars with light-flavored ice creams, and top it off with nuts. If you would rather heat things up a little, try various flavoured Pretz with wasabi-mayonnaise.
Experimenting with alternative food and different flavours is always tricky but fun. Score points with your creativeness that will surprise not just yourself but your guests too!
Written by: Tan Hong Jiun
Thursday, October 23, 2008
New reasons for eating organic ?
Study finds pesticide-free diet may be beneficial for children
If you include organic foods in your holiday menu, you’ll be in step with the latest food trends, according to industry polls. And you may also be doing your children’s health a favor. Parents who feed their children organically grown food can substantially lower the levels of pesticide residues to which their kids are exposed, according to a new study.
Even before the U.S. Department of Agriculture’s “organic” seal went into effect last October, which certifies foods grown free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances, Alexandra Ramdin decided to give organic foods a try.
“Nothing had been conclusively proven showing organic food to be healthier or more nutritious,” says Ramdin, a Seattle mother of two daughters, ages 2 and 5. “But I decided to give organic the benefit of the doubt.”
Now, having enrolled in a study that tested children to determine whether eating organic food reduced their exposure to pesticides, Ramdin is even more certain about her choice.
She and a neighbor, whose family eats a conventional diet, were among 40 households who kept food diaries of their children for three days, then collected their kids’ urine for analysis. The study by researchers at the University of Washington concluded that children fed a diet of organic foods were exposed to far fewer — six to nine times less — toxic pesticides than children fed a conventional diet.
“Buying organic makes me feel good, that I’m doing something good for the land,” says Ramdin. “But it’s great to hear that there are real differences in what chemicals my children were exposed to.”
Study compares diet
While other studies have documented the presence of pesticide metabolites, or breakdown products of the synthetic chemicals, in children’s bodies, this is the first study to document the difference in exposures to pesticides offered by an organic versus a conventional diet, says Richard Wiles of the Environmental Working Group, a non-profit research organization based in Washington, D.C.
The researchers measured six metabolites that derive from some 39 organophosphorus pesticides, the most commonly used in the United States and also some of the most toxic. They compared a group of 18 organic-eating children with 21 conventional food-eating children all roughly the same age (2-to-5-years-old on average), gender, and of similar family income. The children with primarily organic diets had far lower levels of the metabolites in their bodies.
The study was in the National Institute of Environmental Health Sciences’ journal “Environmental Health Perspectives” and will be forthcoming in its print edition this spring.
“It’s definitely a big step ahead,” says Wiles. “It proves what we’ve said all along — that eating food with more pesticide residues can make a difference in what actually gets into the body.”
Now Wiles and his group are hoping to convince the USDA to inform consumers of the findings.
“USDA has always insisted that organic is no safer, but it is safer with respect to pesticide exposure, as this study shows ...,” Wiles said in a statement on the group’s Web site.
Industry downplays results
Representatives of the agricultural chemical industry downplayed the significance of the study.
“We can speculate all day about the possibilities of what those pesticide exposures might mean for children, but these researchers haven’t proven that these children are having their health harmed in any way,” said Ray McAllister of Crop Life America, a trade association representing manufacturers and distributors of agricultural chemicals. “In fact, those metabolites are not toxic to the children.”
But some scientists familiar with the study disagree.
“The sheer presence of a metabolite shows exposure to these toxic pesticides,” said Dr. Philip Landrigan, director of the Children’s Center for Health and the Environment at Mount Sinai Hospital in New York. “This study contributes to public understanding of the importance of eating organic food and changes the perception that it’s no safer than conventional food — at least with respect to chemical exposures.”
Just how toxic those exposures were to the children is difficult to say, said Richard Fenske, one of the researchers involved in the study. The metabolites in question could derive from any of a number of organophosphorus compounds in use on fruits and vegetables, some of which are more toxic than others.
“What we do know is that chronic exposures to low levels of pesticides could very well be significant,” said Cynthia Curl, another researcher involved with the study. Children exposed to high levels of organophosphate pesticides are at risk for bone and brain cancer, neuroblastoma and childhood leukemia, she added.
The researchers did not conclude that children eating conventional diets were being exposed to higher levels of toxins than those set by the EPA.
“That they were being exposed is a grey area of concern,” said Curl.
“Their metabolites were higher than the adult averages found in some of the most recent Center for Disease Control human exposure studies,” added Fenske.
In light of the uncertainty over how much pesticide is on food and how it might affect children, the researchers concluded that one way parents can take steps to reduce their children’s exposure is to feed them organic food.
www.neha.org
If you include organic foods in your holiday menu, you’ll be in step with the latest food trends, according to industry polls. And you may also be doing your children’s health a favor. Parents who feed their children organically grown food can substantially lower the levels of pesticide residues to which their kids are exposed, according to a new study.
Even before the U.S. Department of Agriculture’s “organic” seal went into effect last October, which certifies foods grown free of pesticides, synthetic fertilizers, growth hormones and genetically-engineered substances, Alexandra Ramdin decided to give organic foods a try.
“Nothing had been conclusively proven showing organic food to be healthier or more nutritious,” says Ramdin, a Seattle mother of two daughters, ages 2 and 5. “But I decided to give organic the benefit of the doubt.”
Now, having enrolled in a study that tested children to determine whether eating organic food reduced their exposure to pesticides, Ramdin is even more certain about her choice.
She and a neighbor, whose family eats a conventional diet, were among 40 households who kept food diaries of their children for three days, then collected their kids’ urine for analysis. The study by researchers at the University of Washington concluded that children fed a diet of organic foods were exposed to far fewer — six to nine times less — toxic pesticides than children fed a conventional diet.
“Buying organic makes me feel good, that I’m doing something good for the land,” says Ramdin. “But it’s great to hear that there are real differences in what chemicals my children were exposed to.”
Study compares diet
While other studies have documented the presence of pesticide metabolites, or breakdown products of the synthetic chemicals, in children’s bodies, this is the first study to document the difference in exposures to pesticides offered by an organic versus a conventional diet, says Richard Wiles of the Environmental Working Group, a non-profit research organization based in Washington, D.C.
The researchers measured six metabolites that derive from some 39 organophosphorus pesticides, the most commonly used in the United States and also some of the most toxic. They compared a group of 18 organic-eating children with 21 conventional food-eating children all roughly the same age (2-to-5-years-old on average), gender, and of similar family income. The children with primarily organic diets had far lower levels of the metabolites in their bodies.
The study was in the National Institute of Environmental Health Sciences’ journal “Environmental Health Perspectives” and will be forthcoming in its print edition this spring.
“It’s definitely a big step ahead,” says Wiles. “It proves what we’ve said all along — that eating food with more pesticide residues can make a difference in what actually gets into the body.”
Now Wiles and his group are hoping to convince the USDA to inform consumers of the findings.
“USDA has always insisted that organic is no safer, but it is safer with respect to pesticide exposure, as this study shows ...,” Wiles said in a statement on the group’s Web site.
Industry downplays results
Representatives of the agricultural chemical industry downplayed the significance of the study.
“We can speculate all day about the possibilities of what those pesticide exposures might mean for children, but these researchers haven’t proven that these children are having their health harmed in any way,” said Ray McAllister of Crop Life America, a trade association representing manufacturers and distributors of agricultural chemicals. “In fact, those metabolites are not toxic to the children.”
But some scientists familiar with the study disagree.
“The sheer presence of a metabolite shows exposure to these toxic pesticides,” said Dr. Philip Landrigan, director of the Children’s Center for Health and the Environment at Mount Sinai Hospital in New York. “This study contributes to public understanding of the importance of eating organic food and changes the perception that it’s no safer than conventional food — at least with respect to chemical exposures.”
Just how toxic those exposures were to the children is difficult to say, said Richard Fenske, one of the researchers involved in the study. The metabolites in question could derive from any of a number of organophosphorus compounds in use on fruits and vegetables, some of which are more toxic than others.
“What we do know is that chronic exposures to low levels of pesticides could very well be significant,” said Cynthia Curl, another researcher involved with the study. Children exposed to high levels of organophosphate pesticides are at risk for bone and brain cancer, neuroblastoma and childhood leukemia, she added.
The researchers did not conclude that children eating conventional diets were being exposed to higher levels of toxins than those set by the EPA.
“That they were being exposed is a grey area of concern,” said Curl.
“Their metabolites were higher than the adult averages found in some of the most recent Center for Disease Control human exposure studies,” added Fenske.
In light of the uncertainty over how much pesticide is on food and how it might affect children, the researchers concluded that one way parents can take steps to reduce their children’s exposure is to feed them organic food.
www.neha.org
Barbequed Bananas
Ingredients:
* 4 large bananas
* 25g (10z) demerara sugar
* Grated rind and juice of a large orange
* Grated rind and juice of a lemon
* 2.5 (1/2) teaspoon of ground cinnamon
* 25g (1oz) polyunsaturated margarine
* Orange and lime slices to decorate
* Thick natural yogurt to serve
Method:
1. Cut four large rectangles of kitchen foil.
2. Peel the bananas, place one on each piece of foil.
3. Prick them in several places with a fine skewer.
4. Mix together, orange rind and juice, lime rind and juice and cinnamon. Pour slowly over the bananas, dividing it equally between them. Dot with the margarine.
5. Bring the two long sides of the foil up over one banana, then fold the join over several times to seal thoroughly.
6. Fold up the ends of the foil so that the banana is enclosed completely and the juices cannot run out during cooking. Repeat with the remaining three bananas.
7. Place the parcels on the barbeque or grill and cook for 15 minutes turning them once during cooking.
8. To serve, open the parcels carefully and transfer the bananas to individual serving dishes. Pour the juices which have collected in the foil and decorate with orange and lime slices. Serve with thick natural yogurt.
* 4 large bananas
* 25g (10z) demerara sugar
* Grated rind and juice of a large orange
* Grated rind and juice of a lemon
* 2.5 (1/2) teaspoon of ground cinnamon
* 25g (1oz) polyunsaturated margarine
* Orange and lime slices to decorate
* Thick natural yogurt to serve
Method:
1. Cut four large rectangles of kitchen foil.
2. Peel the bananas, place one on each piece of foil.
3. Prick them in several places with a fine skewer.
4. Mix together, orange rind and juice, lime rind and juice and cinnamon. Pour slowly over the bananas, dividing it equally between them. Dot with the margarine.
5. Bring the two long sides of the foil up over one banana, then fold the join over several times to seal thoroughly.
6. Fold up the ends of the foil so that the banana is enclosed completely and the juices cannot run out during cooking. Repeat with the remaining three bananas.
7. Place the parcels on the barbeque or grill and cook for 15 minutes turning them once during cooking.
8. To serve, open the parcels carefully and transfer the bananas to individual serving dishes. Pour the juices which have collected in the foil and decorate with orange and lime slices. Serve with thick natural yogurt.
Possible autism cure – the biomedical approach
The search for an autism cure is a classic case of making the right assumptions and asking the right questions in order to arrive at possible answers.
In the past, autism was assumed to be a psychological disorder. Up till the1960s, the most popular theory about the cause of autism was the "refrigerator mother" theory -- that autism was caused by cold and uncaring mothers.
Based on this theory, treatments for autism included having autistic children kick and spit at dummies representing their mothers. Such autism treatment did not work because they were based on the wrong assumptions.
But while the refrigerator mother theory has largely since been abandoned, the view most commonly held by doctors and therapists remains that autism is a mental or psychological disorder.
And because doctors do not know a great deal about how to cure psyhological disorders, the majority still hold the view that an autism cure is not possible. To them, autism simply cannot be treated. There is no hope!
Biomedical approach to autism
A small but growing group of doctors and healthcare professionals, however, have adopted a totally different approach to autism. This is the biomedical approach – which views autism to be at least partly due to physical or biological causes – such as heavy metal poisoning, yeast infection, food sensitivity, nutritionall deficiency, etc.
The biomedical approach to autism is championed by the Autism Research Institute, founded by the late Dr Bernard Rimland.
This approach has brought new hope to autistic individuals and their families. Dr Bernard Rimland has shattered the myth that autism is due to “refrigerator mothers”.
More importantly, he and the Autism Research Institute has demonstrated that an autism cure is, indeed, possible.
A number of people with autism have recovered fully while many others have made significant progress. The Autism Research Institute (ARI) has video clips of recovered autism cases on the ARI website.
At the same time, however, there are also individuals with autism who do not seem to respond well to the biomedical approach to autism.
Thus, there is no absolute guarantee that the biomedical approach will lead to an autism cure. But at least the possibility is there. At least there is hope.
The latest scientific evidence indicates that autistic children often have physical or biological differences compared to normal children. By working to elimiate some of these differences, there is some chance of an autism cure or, at least, of a significant reduction in the symptoms of autism.
Some of the major differences include:
Toxic heavy metals
Analyses of the hair, urine and excrement of autistic children often reveal significantly higher levels of toxic heavy metals like lead, arsenic and particularly mercury.
Mercury exposure could arise from vaccinations (that use mercury as a preservative), dental fillings and excessive consumption of fish and seafood from polluted waters containing mercury.
Yeast infection / Candida Albicans
Children with autism are often also found with yeast infection / bacterial over growth in the guts. Such yeast infection may also block the elimination of mercury and other toxic heavy metals from the body.
Thus, one important element of an autism cure is the control of yeast infection, using probiotics, dietary modification and other means.
Digestive disorders
Related to yeast infection. autistic children tend to have more problems with digestion, including food sensitivity – particularly to wheat and dairy products. As a result of these digestion problems, autistic children tend to have more allergies as well as sleep problems.
Another important aspect of autism cure is to improve the digestive system and, in the meantime, avoid those foods that commonly cause allergies and food sensitivities.
Two of the most common food allergens are gluten (from wheat, barley, rye and other similar grains - those grains with a line running across) and casein (from dairy products like milk, cheese, yogurt, etc). The gluten-free / casein-free or GFCF Diet is this another important component of an autism cure.
Nutritional deficiency
Addressing nutritional deficiency is yet another important element -- as autistic children tend to be deficient in vitamins and minerals, such as vitamin B6, vitamin B12 and other B vitamins, as well as sulphur, zinc, magnesium, iodine, lithium. potassium and other minerals.
Chemical toxins
Finally, those seeking an autism cure should be mindful to avoid chemical toxins such as pesticides and food chemicals, including food coloring, perservatives, artificial flavors, monosodium glutamate / MSG, artificial sweeteners and so on.
This is because food chemicals, environmental toxins and other unknown environmental factors are also believed to contribute to autism and other behavioural problems.
Defeat Autism Now!
The Autism Research Institute has developed an autism treatment protocol, based on the biomedical approach to autism, called Defeat Autism Now! or DAN!
In the past, autism was assumed to be a psychological disorder. Up till the1960s, the most popular theory about the cause of autism was the "refrigerator mother" theory -- that autism was caused by cold and uncaring mothers.
Based on this theory, treatments for autism included having autistic children kick and spit at dummies representing their mothers. Such autism treatment did not work because they were based on the wrong assumptions.
But while the refrigerator mother theory has largely since been abandoned, the view most commonly held by doctors and therapists remains that autism is a mental or psychological disorder.
And because doctors do not know a great deal about how to cure psyhological disorders, the majority still hold the view that an autism cure is not possible. To them, autism simply cannot be treated. There is no hope!
Biomedical approach to autism
A small but growing group of doctors and healthcare professionals, however, have adopted a totally different approach to autism. This is the biomedical approach – which views autism to be at least partly due to physical or biological causes – such as heavy metal poisoning, yeast infection, food sensitivity, nutritionall deficiency, etc.
The biomedical approach to autism is championed by the Autism Research Institute, founded by the late Dr Bernard Rimland.
This approach has brought new hope to autistic individuals and their families. Dr Bernard Rimland has shattered the myth that autism is due to “refrigerator mothers”.
More importantly, he and the Autism Research Institute has demonstrated that an autism cure is, indeed, possible.
A number of people with autism have recovered fully while many others have made significant progress. The Autism Research Institute (ARI) has video clips of recovered autism cases on the ARI website.
At the same time, however, there are also individuals with autism who do not seem to respond well to the biomedical approach to autism.
Thus, there is no absolute guarantee that the biomedical approach will lead to an autism cure. But at least the possibility is there. At least there is hope.
The latest scientific evidence indicates that autistic children often have physical or biological differences compared to normal children. By working to elimiate some of these differences, there is some chance of an autism cure or, at least, of a significant reduction in the symptoms of autism.
Some of the major differences include:
Toxic heavy metals
Analyses of the hair, urine and excrement of autistic children often reveal significantly higher levels of toxic heavy metals like lead, arsenic and particularly mercury.
Mercury exposure could arise from vaccinations (that use mercury as a preservative), dental fillings and excessive consumption of fish and seafood from polluted waters containing mercury.
Yeast infection / Candida Albicans
Children with autism are often also found with yeast infection / bacterial over growth in the guts. Such yeast infection may also block the elimination of mercury and other toxic heavy metals from the body.
Thus, one important element of an autism cure is the control of yeast infection, using probiotics, dietary modification and other means.
Digestive disorders
Related to yeast infection. autistic children tend to have more problems with digestion, including food sensitivity – particularly to wheat and dairy products. As a result of these digestion problems, autistic children tend to have more allergies as well as sleep problems.
Another important aspect of autism cure is to improve the digestive system and, in the meantime, avoid those foods that commonly cause allergies and food sensitivities.
Two of the most common food allergens are gluten (from wheat, barley, rye and other similar grains - those grains with a line running across) and casein (from dairy products like milk, cheese, yogurt, etc). The gluten-free / casein-free or GFCF Diet is this another important component of an autism cure.
Nutritional deficiency
Addressing nutritional deficiency is yet another important element -- as autistic children tend to be deficient in vitamins and minerals, such as vitamin B6, vitamin B12 and other B vitamins, as well as sulphur, zinc, magnesium, iodine, lithium. potassium and other minerals.
Chemical toxins
Finally, those seeking an autism cure should be mindful to avoid chemical toxins such as pesticides and food chemicals, including food coloring, perservatives, artificial flavors, monosodium glutamate / MSG, artificial sweeteners and so on.
This is because food chemicals, environmental toxins and other unknown environmental factors are also believed to contribute to autism and other behavioural problems.
Defeat Autism Now!
The Autism Research Institute has developed an autism treatment protocol, based on the biomedical approach to autism, called Defeat Autism Now! or DAN!
Elements of this approach towards an autism cure include:
- Detoxification of heavy metals, including lead, arsenic and mercury using chelation techniques
- Treatment of intestinal yeast infection / bacterial overgrowth using probiotics and other methods
- Nutritional supplements, including vitamins, minerals, amino acids, and essential fatty acids
- GFCF diet totally free of gluten and free of casein
- Testing for hidden food allergies and avoidance of allergenic foods.
Riau Islands
RIAU ARCHIPELAGO
Its waters are the backyard of native seafaring nomads who fish and trade for a living. Their traditional wooden sailing craft, called 'pinisi' still do the forested channels of these islands, along with other indigenous craft, fishing vessels and cargo ships which call at the archipelago's main town and Tanjung Pinang port. Tanjung Pinang lies on the largest island of Bintan archipelago. Once known as Riau, it was the heart of an ancient Malay kingdom. Today, Bintan is the latest hot spot of development in Indonesia's surging economy.
A master plan is underway to turn it into a major tourist destination. Barely an hour away from Singapore by ferry, tourist accommodation has begun to appear to take advantage of its gateway from it all appeal. It consists of Riau Archipelago, Natuna Islands and Anambas Archipelago. Originally part of Riau Province, Riau Archipelago was split off as a separate Province in July 2004 with Tanjung Pinang as its capital. Anambas Archipelago, located between mainland Malaysia and Borneo were attached to the new province. By population, the most important Riau islands are Bintan, Batam and Karimun. Size wise, however, the sparsely populated Natuna Islands are larger.
Riau Archipelago with its thousands of island has plenty of scenic beaches and diving spots, among them Trikora on Bintan and Pasir Panjang on Rupat Island. The first is about 50 kilometers south of Tanjung Pinang on the eastern side of the island. Pasir Panjang, on the northern side of Rupat facing to Malacca Strait, is stretched out natural beaches are also found on Terkulai and Soreh islands, about an hour's distance by boat from Tanjung Pinang. One of the most popular beaches is Nongsa on Batam Island. From here one can see the Singapore skyline.
BATAM ISLAND
Batam is one of the 3,000 islands, which make up the Riau Archipelago and is closest to Singapore, which is only 20 km away or twenty minutes by air-conditioned ferry. It has a rapid-growing population of around 100.000. As the island develops into a major industrial and tourist area, it attracts an ever-increasing population from other Indonesian islands who see Batam as a haven of opportunity. Once almost uninhabited, save for a few scattered fishing communities, Batam's history took a sharp turn beginning 1969, when it became support base for the State-owned 'Pertamina oil company' and its offshore oil exploration. In 1971 a presidential decree designated it as an industrial area and in 1975 the Batam Authority was formed. In 1978 Batam was established as a bonded area.
In addition to the oil support industries of Batu Ampar and a fast growing electronics industry, Batam now attracts increasing numbers of tourists. Many come from Singapore for a short holiday with friends and family, duty-free shopping and great seafood. The visitors to Singapore hope over for a day or weekend trip.
International standard hotels and numerous economy establishments cater to the expanding demand for accommodation. Business, as they say, is booming. An island two-thirds the size of Singapore, Batam progresses by leaps and bounds. Where virgin jungle once stood are now whole new towns, mosques, churches, temples and supermarkets, soon to be followed by reservoirs with enough water to supply a population of 800,000 and for industrial use, an airport-to become an international gateway - a fine telecommunication system, well equipped industrial parks, and the beginnings of a large new urban center.Administratively, Batam enjoys a unique status under the Batam Island Development Authority (BIDA). The island is duty-free. The holiday market, this means duty free shopping in town, hotel shops and the ferry terminal. For the businessmen it means wide-ranging opportunities for investments. While all this change takes place, Batam has retained pockets of rural charm, peaceful spots with quiet beaches. Fishing villages supply delicious fresh seafood to visitors. White sand beaches are fringed with palms and kampung life carries on almost undisturbed. Batam makes a great break.
One of Batam's biggest attractions is the fresh and delicious seafood. Giant prawns, live still crawling crabs, live fish taken straight from nets in the sea, lobsters, clams and shellfish are cooked in a variety of styles and all delicious. Try the local 'gong-gong' conch shell where the succulent meat inside is fished out with a pin and dipped in a spicy sauce before eating.
The People
The native people of Batam are Malay origin, but with the rapid growth and development of the area various ethnic groups from all over Indonesia has come here in search for jobs and a better life. Traditionally, most of the people live in coastal villages, while the "Orang Laut" (sea people) continues to live on boathouses and boats and generally fish for a living. Some of their catches are sold to Singapore. 'Bahasa Indonesia' is the language used to communicate among the multi-ethnic population here, while many now also understand English, which is commonly used in business communication.
Culture
Even if Batam is multi-ethnic it is still the Malayan culture and Islam, which forms the root of the local culture. Both daily life and the ceremonies have religious and mythical elements, expressed in dance, music and other forms of art. Some of the most popular traditional dances are Jogi Dance, unique for Batam, Zapin Dance, which reflects strong Arabic influence, Persembahan Dance, to welcome honored guests and Ronggeng Dance, where the guests can be invited to come up and join the dance and song.The Mak Yong drama is a dance and song performance, which tells the story about a country named "Riuh", commonly believed to be the origin of Riau province name. This country is governed by a wise and popular king, who one day to his surprise and embarrassment is told that his princess have given birth to an animal called "Siput Gondang" (the gondang snail). Upset by this event he orders the newborn to be expelled to the jungle. A couple of years later he is told that the snail has begun to grow, and he asks for the snail to be brought to the Royal Palace where the shell is broken. To his surprise and joy he can see a beautiful princess appear from the broken shell, and he names her Putri Siput Gondang (Princess Siput Gondang), celebrations are then held for seven days and seven nights.
But also other cultures contribute to the Batam community, and in the "Padepokan Seni" art center in Sekupang we can see arts and crafts from all over Indonesia, as well as various kinds of performances, which are staged every day for the visitors and tourists. Another art center in Sekupang is "Desa Seni", Indonesian art village, which main objective is to "maintain, conserve and develop the Indonesian culture", and also to manage the Cultural Institute where qualified instructors conduct various shows and courses.
BINTAN ISLAND
Bintan is the largest island in the Riau province, with its area is 1.140 sq. km width, with a coastline of about 105 km. The island has a population of about 200.000, and like the rest of Riau this is a true mix of cultures like Malay, Bugis, Chinese and the Orang Laut. Bintan is very close to the equator and have a tropical climate throughout the year, with temperatures ranging from 21° to 32°, with an average of 26° Celsius.
Bintan and Batam saw before the economic crisis huge investments and development, including industrial parks and large tourist resorts. Bintan has since become a popular tourist destination due to its close vicinity to Singapore. Here we can get accommodation of all standards, and it is still possible to find a peaceful spot on Bintan far from other tourists. Most of the tourism is concentrated on the north coast around Lagoi, while the east coast is still unspoiled and worth a visit. In a not so distant past Bintan was completely covered with tropical rain forest. This is now all gone, except a small forest that covers the highest mountain on the island, Bintan Besar. The mountain is the remains of an old volcano, and has an elevation of 376 m, the highest point on the Riau islands.
In Bintan, diving promises to be comfortably civilized, with all underwater needs catered to Mana Mana Beach Club - Bintan Resort's professional water sports center. Out of the water, Bintan will be the place with something for everyone. There's the golf course, horses for riding and jungles for trekking - alternatives aplenty to tempt hardened divers to stay topside.
KARIMUN ISLAND
Karimun is one of the most important islands in Riau Archipelago, due to its thriving economy and proximity to Singapore. Tanjung Balai Karimun is a medium-sized town, with a large Chinese community and shops selling a large variety of imported items. The town is linked by both sea and air. Terkulai and Soreh are resort islands nearby which are popular with
holidaymakers.
History
Karimun regency in the beginning was a small town with the name of Tanjung Balai Karimun and with its status as a sub district town with the area of only 275 sq km. Tanjung Balai Karimun, from the scope of history, cannot be separated from its main regency that is Riau islands. Based on the decree of delegation of the Republic of Indonesia, the province of central Sumatra on may 18, 1956 joined the republic of Indonesia, and Riau island were given the status as level II autonomy region which is led by a regent as head of the region who supervised 4 (four) districts, that are:
The Natuna Islands are a 272-island archipelago of Indonesia, located in the Natuna Sea between east and west Malaysia and Kalimantan. The islands are officially part of the Riau Archipelago Province. Natuna is one of the northernmost island groups of Indonesia. The main islands of Natuna Archipelago are Natuna, South Natuna and Tambelan. The South Natuna group comprises the islands of Serasan, Panjang and Subi. The Anambas archipelago, located several hundred kilometers to the west and comprising Terempa, Matak and Jemaja Andriabu Island, are also sometimes included in the Natuna Islands.
Natuna can however offer unspoiled beaches and a landscape and a culture that is absolutely worth a visit. The islands are known for lovely woven textiles and their traditional dance. The Natuna islands are spread over a wide area, located in the South China Sea between east and west Malaysia, Kalimantan and Singapore. The main groups of islands are Anambas to the west, Natuna, south Natuna and Tambelan. One of the largest natural gas fields in the world has been found here, The Natuna gas field in the North and South Natuna archipelago is believed to have 222 trillion cubic feet of natural gas in reserve, 46 trillion of this can be recovered. In the future the Natuna Natural Gas Project will be very important for Indonesia's economy.
Ecology
The Natuna Islands have a remarkable avifauna with 71 species of bird registered, including the near-threatened Lesser Fish-eagle, the Natuna Serpent-eagle or the rare endemic Silvery Wood-Pigeon. Among other species endangered species, we find the Green Iora, the Brown Fulvetta or the Green Broadbill.
Natuna Besar
Natuna Besar (or Ranai) is the largest and northernmost of the islands and also one of the northernmost points in Indonesia. Here we can find lovely corral reefs and a large variety of fish. The population is relatively small, but some people have been moved here by the government from other islands in Indonesia and grow products like peanuts and peas. Mount Ranai, the highest mountain in Natuna archipelago at 1.035 m, is located on this island. There are some great areas for diving here, the waters of the South China Sea around the island can offer an unique underwater world, the coral is normally found within five to ten meters below sea level and 50 to 750 meters from the shore. Smaller islands like Senoa to the northeast can also offer white beaches and coral reefs, Panjang to the northwest is known for the protected green turtle, and can be reached by boat from Natuna Besar in 30 minutes. Totally there are about 20 small islands surrounding Natuna Besar.
South Natuna
South Natuna is located between Natuna Besar and the Kalimantan mainland, the main islands here are Serasan, Panjang and Subi. The islands have a strong surf and impressive scenery.
ANAMBAS ARCHIPELAGO
Anambas is a group of islands midway between Singapore and Natuna Besar. The main islands are Matak, now a base for oil exploration, Tarempah and Jemaja Andriabu. The population is sparse, mainly simple fishing folk that are the descendants of the once mighty Bugis people. The main source of income is from sea products and coconuts. The islands has become a popular destination for divers from Singapore, the best known sites are the underwater reef systems of Tokong Malangbiru island, the submerged Acasta Rock, the disused Udang Oil Rigs and the wrecks of the sunken vessels "Seven Skies" and "Sara-D". The closest sites can be reached in a half-day's boat ride from Singapore, while the Udang Oil Rig to the northeast is about one and a half day away. Tours with boats where we can live onboard are arranged from Singapore. The other islands of Anambas archipelago are Tarempah and Jemaja Andriabu.
Tarempah Island is a tiny town with only one scruffy and small guesthouse; we can hire a local fishing boat here for a reasonable price and explore the surrounding area. Tarempah Island was probably the first Dutch territory attacked by the Japanese during WW2. The Tarempah village was heavily bombarded and most of it destroyed, 40 civilians were killed and 100 wounded, the remaining villagers were evacuated to Tanjung Pinang on Bintan. Anambas were occupied by Japanese troops on 26th of January 1942 and used as an advanced naval base, the rest of Natuna were probably occupied shortly afterwards.
Its waters are the backyard of native seafaring nomads who fish and trade for a living. Their traditional wooden sailing craft, called 'pinisi' still do the forested channels of these islands, along with other indigenous craft, fishing vessels and cargo ships which call at the archipelago's main town and Tanjung Pinang port. Tanjung Pinang lies on the largest island of Bintan archipelago. Once known as Riau, it was the heart of an ancient Malay kingdom. Today, Bintan is the latest hot spot of development in Indonesia's surging economy.
A master plan is underway to turn it into a major tourist destination. Barely an hour away from Singapore by ferry, tourist accommodation has begun to appear to take advantage of its gateway from it all appeal. It consists of Riau Archipelago, Natuna Islands and Anambas Archipelago. Originally part of Riau Province, Riau Archipelago was split off as a separate Province in July 2004 with Tanjung Pinang as its capital. Anambas Archipelago, located between mainland Malaysia and Borneo were attached to the new province. By population, the most important Riau islands are Bintan, Batam and Karimun. Size wise, however, the sparsely populated Natuna Islands are larger.
Riau Archipelago with its thousands of island has plenty of scenic beaches and diving spots, among them Trikora on Bintan and Pasir Panjang on Rupat Island. The first is about 50 kilometers south of Tanjung Pinang on the eastern side of the island. Pasir Panjang, on the northern side of Rupat facing to Malacca Strait, is stretched out natural beaches are also found on Terkulai and Soreh islands, about an hour's distance by boat from Tanjung Pinang. One of the most popular beaches is Nongsa on Batam Island. From here one can see the Singapore skyline.
BATAM ISLAND
Batam is one of the 3,000 islands, which make up the Riau Archipelago and is closest to Singapore, which is only 20 km away or twenty minutes by air-conditioned ferry. It has a rapid-growing population of around 100.000. As the island develops into a major industrial and tourist area, it attracts an ever-increasing population from other Indonesian islands who see Batam as a haven of opportunity. Once almost uninhabited, save for a few scattered fishing communities, Batam's history took a sharp turn beginning 1969, when it became support base for the State-owned 'Pertamina oil company' and its offshore oil exploration. In 1971 a presidential decree designated it as an industrial area and in 1975 the Batam Authority was formed. In 1978 Batam was established as a bonded area.
In addition to the oil support industries of Batu Ampar and a fast growing electronics industry, Batam now attracts increasing numbers of tourists. Many come from Singapore for a short holiday with friends and family, duty-free shopping and great seafood. The visitors to Singapore hope over for a day or weekend trip.
International standard hotels and numerous economy establishments cater to the expanding demand for accommodation. Business, as they say, is booming. An island two-thirds the size of Singapore, Batam progresses by leaps and bounds. Where virgin jungle once stood are now whole new towns, mosques, churches, temples and supermarkets, soon to be followed by reservoirs with enough water to supply a population of 800,000 and for industrial use, an airport-to become an international gateway - a fine telecommunication system, well equipped industrial parks, and the beginnings of a large new urban center.Administratively, Batam enjoys a unique status under the Batam Island Development Authority (BIDA). The island is duty-free. The holiday market, this means duty free shopping in town, hotel shops and the ferry terminal. For the businessmen it means wide-ranging opportunities for investments. While all this change takes place, Batam has retained pockets of rural charm, peaceful spots with quiet beaches. Fishing villages supply delicious fresh seafood to visitors. White sand beaches are fringed with palms and kampung life carries on almost undisturbed. Batam makes a great break.
One of Batam's biggest attractions is the fresh and delicious seafood. Giant prawns, live still crawling crabs, live fish taken straight from nets in the sea, lobsters, clams and shellfish are cooked in a variety of styles and all delicious. Try the local 'gong-gong' conch shell where the succulent meat inside is fished out with a pin and dipped in a spicy sauce before eating.
The People
The native people of Batam are Malay origin, but with the rapid growth and development of the area various ethnic groups from all over Indonesia has come here in search for jobs and a better life. Traditionally, most of the people live in coastal villages, while the "Orang Laut" (sea people) continues to live on boathouses and boats and generally fish for a living. Some of their catches are sold to Singapore. 'Bahasa Indonesia' is the language used to communicate among the multi-ethnic population here, while many now also understand English, which is commonly used in business communication.
Culture
Even if Batam is multi-ethnic it is still the Malayan culture and Islam, which forms the root of the local culture. Both daily life and the ceremonies have religious and mythical elements, expressed in dance, music and other forms of art. Some of the most popular traditional dances are Jogi Dance, unique for Batam, Zapin Dance, which reflects strong Arabic influence, Persembahan Dance, to welcome honored guests and Ronggeng Dance, where the guests can be invited to come up and join the dance and song.The Mak Yong drama is a dance and song performance, which tells the story about a country named "Riuh", commonly believed to be the origin of Riau province name. This country is governed by a wise and popular king, who one day to his surprise and embarrassment is told that his princess have given birth to an animal called "Siput Gondang" (the gondang snail). Upset by this event he orders the newborn to be expelled to the jungle. A couple of years later he is told that the snail has begun to grow, and he asks for the snail to be brought to the Royal Palace where the shell is broken. To his surprise and joy he can see a beautiful princess appear from the broken shell, and he names her Putri Siput Gondang (Princess Siput Gondang), celebrations are then held for seven days and seven nights.
But also other cultures contribute to the Batam community, and in the "Padepokan Seni" art center in Sekupang we can see arts and crafts from all over Indonesia, as well as various kinds of performances, which are staged every day for the visitors and tourists. Another art center in Sekupang is "Desa Seni", Indonesian art village, which main objective is to "maintain, conserve and develop the Indonesian culture", and also to manage the Cultural Institute where qualified instructors conduct various shows and courses.
BINTAN ISLAND
Bintan is the largest island in the Riau province, with its area is 1.140 sq. km width, with a coastline of about 105 km. The island has a population of about 200.000, and like the rest of Riau this is a true mix of cultures like Malay, Bugis, Chinese and the Orang Laut. Bintan is very close to the equator and have a tropical climate throughout the year, with temperatures ranging from 21° to 32°, with an average of 26° Celsius.
Bintan and Batam saw before the economic crisis huge investments and development, including industrial parks and large tourist resorts. Bintan has since become a popular tourist destination due to its close vicinity to Singapore. Here we can get accommodation of all standards, and it is still possible to find a peaceful spot on Bintan far from other tourists. Most of the tourism is concentrated on the north coast around Lagoi, while the east coast is still unspoiled and worth a visit. In a not so distant past Bintan was completely covered with tropical rain forest. This is now all gone, except a small forest that covers the highest mountain on the island, Bintan Besar. The mountain is the remains of an old volcano, and has an elevation of 376 m, the highest point on the Riau islands.
In Bintan, diving promises to be comfortably civilized, with all underwater needs catered to Mana Mana Beach Club - Bintan Resort's professional water sports center. Out of the water, Bintan will be the place with something for everyone. There's the golf course, horses for riding and jungles for trekking - alternatives aplenty to tempt hardened divers to stay topside.
KARIMUN ISLAND
Karimun is one of the most important islands in Riau Archipelago, due to its thriving economy and proximity to Singapore. Tanjung Balai Karimun is a medium-sized town, with a large Chinese community and shops selling a large variety of imported items. The town is linked by both sea and air. Terkulai and Soreh are resort islands nearby which are popular with
holidaymakers.
History
Karimun regency in the beginning was a small town with the name of Tanjung Balai Karimun and with its status as a sub district town with the area of only 275 sq km. Tanjung Balai Karimun, from the scope of history, cannot be separated from its main regency that is Riau islands. Based on the decree of delegation of the Republic of Indonesia, the province of central Sumatra on may 18, 1956 joined the republic of Indonesia, and Riau island were given the status as level II autonomy region which is led by a regent as head of the region who supervised 4 (four) districts, that are:
- Tanjung Pinang District, which covered sub district of South Bintan (incoming East Bintan, Galang, West Tanjung Pinang and East Tanjung Pinang now).
- Karimun District which covered sub district of Karimun, Kundur and Moro.
- Lingga District which covered sub district of Lingga, Singkep and Senayang.
- Tujuh Island District which covered sub district of Jemaja, Siantan, Midai, Serasan, Tambelan, West Bunguran and East Bunguran.
Karimun district, later were abolished based on the decree of governor, head of the level I region of Riau dated August 9, 1964 no. Up/247/5/1965. Based on such stipulation, as of January 1, 1966, all administrative territory of the district in the Riau Islands regency was abolished. It is written the history that in glory of Riau Lingga kingdom when it took over the famous Johor kingdom, most parts of Riau islands territory were in the authority of kingdom of Riau Lingga. It is mentioned that the glorious time of Riau can be depicted by the incoming flow of international commerce since there were so many foreign traders lived in Bandar Riau. Furthermore, it was explained also about the prosperity of this Riau territory, especially at the time his young majesty King Ali held the power. Riau had experienced rapid development. Such historical meanings had implicated the economic situation in this territory nowadays.
Along with the spirit of regional autonomy, then on October 12 law no. 53, 1999 was stipulated which stated that Karimun regency together with kundur and moro regency were merged to one regency with the name of Karimun regency, with position at the same level with other regencies in Indonesia.
NATUNA ARCHIPELAGOThe Natuna Islands are a 272-island archipelago of Indonesia, located in the Natuna Sea between east and west Malaysia and Kalimantan. The islands are officially part of the Riau Archipelago Province. Natuna is one of the northernmost island groups of Indonesia. The main islands of Natuna Archipelago are Natuna, South Natuna and Tambelan. The South Natuna group comprises the islands of Serasan, Panjang and Subi. The Anambas archipelago, located several hundred kilometers to the west and comprising Terempa, Matak and Jemaja Andriabu Island, are also sometimes included in the Natuna Islands.
Natuna can however offer unspoiled beaches and a landscape and a culture that is absolutely worth a visit. The islands are known for lovely woven textiles and their traditional dance. The Natuna islands are spread over a wide area, located in the South China Sea between east and west Malaysia, Kalimantan and Singapore. The main groups of islands are Anambas to the west, Natuna, south Natuna and Tambelan. One of the largest natural gas fields in the world has been found here, The Natuna gas field in the North and South Natuna archipelago is believed to have 222 trillion cubic feet of natural gas in reserve, 46 trillion of this can be recovered. In the future the Natuna Natural Gas Project will be very important for Indonesia's economy.
Ecology
The Natuna Islands have a remarkable avifauna with 71 species of bird registered, including the near-threatened Lesser Fish-eagle, the Natuna Serpent-eagle or the rare endemic Silvery Wood-Pigeon. Among other species endangered species, we find the Green Iora, the Brown Fulvetta or the Green Broadbill.
Natuna Besar
Natuna Besar (or Ranai) is the largest and northernmost of the islands and also one of the northernmost points in Indonesia. Here we can find lovely corral reefs and a large variety of fish. The population is relatively small, but some people have been moved here by the government from other islands in Indonesia and grow products like peanuts and peas. Mount Ranai, the highest mountain in Natuna archipelago at 1.035 m, is located on this island. There are some great areas for diving here, the waters of the South China Sea around the island can offer an unique underwater world, the coral is normally found within five to ten meters below sea level and 50 to 750 meters from the shore. Smaller islands like Senoa to the northeast can also offer white beaches and coral reefs, Panjang to the northwest is known for the protected green turtle, and can be reached by boat from Natuna Besar in 30 minutes. Totally there are about 20 small islands surrounding Natuna Besar.
South Natuna
South Natuna is located between Natuna Besar and the Kalimantan mainland, the main islands here are Serasan, Panjang and Subi. The islands have a strong surf and impressive scenery.
ANAMBAS ARCHIPELAGO
Anambas is a group of islands midway between Singapore and Natuna Besar. The main islands are Matak, now a base for oil exploration, Tarempah and Jemaja Andriabu. The population is sparse, mainly simple fishing folk that are the descendants of the once mighty Bugis people. The main source of income is from sea products and coconuts. The islands has become a popular destination for divers from Singapore, the best known sites are the underwater reef systems of Tokong Malangbiru island, the submerged Acasta Rock, the disused Udang Oil Rigs and the wrecks of the sunken vessels "Seven Skies" and "Sara-D". The closest sites can be reached in a half-day's boat ride from Singapore, while the Udang Oil Rig to the northeast is about one and a half day away. Tours with boats where we can live onboard are arranged from Singapore. The other islands of Anambas archipelago are Tarempah and Jemaja Andriabu.
Tarempah Island is a tiny town with only one scruffy and small guesthouse; we can hire a local fishing boat here for a reasonable price and explore the surrounding area. Tarempah Island was probably the first Dutch territory attacked by the Japanese during WW2. The Tarempah village was heavily bombarded and most of it destroyed, 40 civilians were killed and 100 wounded, the remaining villagers were evacuated to Tanjung Pinang on Bintan. Anambas were occupied by Japanese troops on 26th of January 1942 and used as an advanced naval base, the rest of Natuna were probably occupied shortly afterwards.
5 smart snacking tips to help you slim down
The real trick is what you pick to help you stave off hunger and overeating
While eating all day long may seem like a dieting no-no, it can actually help you avoid weight-loss yo-yoing. Savvy snacking really can help stave off hunger and overeating — the trick is what you pick. Smart snacking can be simple and still be delicious. Here are 5 stats and tips to inspire change on your next pit stop to the pantry.
Stop constant cravings
Did you know: 23 percent of snackers reach for cookies, pretzels, and chips to satisfy their constant cravings?
What to do: It’s OK to treat yourself to these snacks, as long as you set some ground rules: control your portions and practice moderation.
With over 80 100-calorie pack options on store shelves (Chips Ahoy, Oreos, and Sun Chips just to name a few), you can curb your sweet (or salty) craving without breaking the calorie bank. The bags don’t require refrigeration and come in small, individually wrapped packages, making them easy to carry wherever you go.
Another great option: fruit. Consider biting into a delicious apple or getting a serving of melon or berries to control that nasty afternoon need for some sugar.
Liquid calories
Did you know: 63 percent of Americans don’t count drinks as snacks? If you think a snack is simply something you crunch, you may be overlooking the calories in your cup. Unfortunately, liquid calories really do count too.
What to do: First, track your intake for a day. You may be surprised at how many calories you are sipping through a straw. Be certain to read the labels on bottles or check the menu board at your favorite Starbucks. (Laws in some states now require that fast-food chains list calories for customers.)
Next time you feel thirsty opt for water instead. Add a wedge of lime, kiwi or cucumber slices for added appeal. Still not satisfied? Stick with this rule: Go for a drink that has no more than 10 calories per 8-ounce serving.
Prepare for snack attacks
Did you know: 64 percent of your snacks aren’t planned?
What to do: You never know when hunger may hit (on a shopping spree, at the office, maybe even while waiting for a doctor’s appointment), so the important thing to remember is to be prepared.
Be sure to keep something packed in your pocketbook at all times. Whether it’s a Luna bar (at only 180 calories, these bars offer not only carbs and protein, but can satisfy your sweet tooth, too) or a small bag of carrot sticks with a side of peanut butter, be sure to have something. This will help you avoid emergency trips to the vending machine. While many machines now offer healthier options, nothing beats brown bagging it (with the right snack)!
Think baked, not fried
Did you know: 37 percent of Americans admit that they can’t resist junk food?
What to do: Like we’ve said, allowing yourself some space (indulging!) is OK — once in awhile. Try your best to not go for the greasy bag of fried chips.
Instead, try the healthier version of your old school favorites. Grab a bag of Baked! Lays. Even better, Soy Crisps offer a protein bonus. You’ll get the same flavor for half the fat and calories.
Another alternative is crackers. There are tons of brands that offer not only baked versions, but also ones that are wheat-based — another winner in the how-to-stay-slim snacking circle.
Nutritious nibbles
Did you know: 88 percent of you want to eat more nutritious nibbles.
What to do: Go for it! We give you the green light.
Instead of chocolate, go for a whole piece of fruit. If you don’t eat it immediately it will still stay fresh. Don’t like milk but are seeking to satisfy your calcium needs? Grab a string cheese instead. If you have a fridge at work where you can store your goodies, try cutting up some veggies and bringing a scoop or two of hummus (1 serving is 2 tablespoons) for a midmorning snack.
Feel free to try your hand at any nutritious habits that will keep your heart — and scale — in good spirits.
While eating all day long may seem like a dieting no-no, it can actually help you avoid weight-loss yo-yoing. Savvy snacking really can help stave off hunger and overeating — the trick is what you pick. Smart snacking can be simple and still be delicious. Here are 5 stats and tips to inspire change on your next pit stop to the pantry.
Stop constant cravings
Did you know: 23 percent of snackers reach for cookies, pretzels, and chips to satisfy their constant cravings?
What to do: It’s OK to treat yourself to these snacks, as long as you set some ground rules: control your portions and practice moderation.
With over 80 100-calorie pack options on store shelves (Chips Ahoy, Oreos, and Sun Chips just to name a few), you can curb your sweet (or salty) craving without breaking the calorie bank. The bags don’t require refrigeration and come in small, individually wrapped packages, making them easy to carry wherever you go.
Another great option: fruit. Consider biting into a delicious apple or getting a serving of melon or berries to control that nasty afternoon need for some sugar.
Liquid calories
Did you know: 63 percent of Americans don’t count drinks as snacks? If you think a snack is simply something you crunch, you may be overlooking the calories in your cup. Unfortunately, liquid calories really do count too.
What to do: First, track your intake for a day. You may be surprised at how many calories you are sipping through a straw. Be certain to read the labels on bottles or check the menu board at your favorite Starbucks. (Laws in some states now require that fast-food chains list calories for customers.)
Next time you feel thirsty opt for water instead. Add a wedge of lime, kiwi or cucumber slices for added appeal. Still not satisfied? Stick with this rule: Go for a drink that has no more than 10 calories per 8-ounce serving.
Prepare for snack attacks
Did you know: 64 percent of your snacks aren’t planned?
What to do: You never know when hunger may hit (on a shopping spree, at the office, maybe even while waiting for a doctor’s appointment), so the important thing to remember is to be prepared.
Be sure to keep something packed in your pocketbook at all times. Whether it’s a Luna bar (at only 180 calories, these bars offer not only carbs and protein, but can satisfy your sweet tooth, too) or a small bag of carrot sticks with a side of peanut butter, be sure to have something. This will help you avoid emergency trips to the vending machine. While many machines now offer healthier options, nothing beats brown bagging it (with the right snack)!
Think baked, not fried
Did you know: 37 percent of Americans admit that they can’t resist junk food?
What to do: Like we’ve said, allowing yourself some space (indulging!) is OK — once in awhile. Try your best to not go for the greasy bag of fried chips.
Instead, try the healthier version of your old school favorites. Grab a bag of Baked! Lays. Even better, Soy Crisps offer a protein bonus. You’ll get the same flavor for half the fat and calories.
Another alternative is crackers. There are tons of brands that offer not only baked versions, but also ones that are wheat-based — another winner in the how-to-stay-slim snacking circle.
Nutritious nibbles
Did you know: 88 percent of you want to eat more nutritious nibbles.
What to do: Go for it! We give you the green light.
Instead of chocolate, go for a whole piece of fruit. If you don’t eat it immediately it will still stay fresh. Don’t like milk but are seeking to satisfy your calcium needs? Grab a string cheese instead. If you have a fridge at work where you can store your goodies, try cutting up some veggies and bringing a scoop or two of hummus (1 serving is 2 tablespoons) for a midmorning snack.
Feel free to try your hand at any nutritious habits that will keep your heart — and scale — in good spirits.
Phyllo Bananas
Ingredients:
4 Tbsp dried cherries
4 oz cream cheese, room temperature
2 Tbsp sugar
½ tsp vanilla extract
8 sheets phyllo pastry
1/3 cup unsalted butter, melted
2 oz semisweet chocolate, roughly chopped
4 small bananas
3 Tbsp rum (optional)
Method:
1. Preheat oven to 350° F. Soak dried cherries in hot water for 5 minutes to soften and drain. Beat cream cheese until smooth and stir in sugar and vanilla extract.
2. Working with one sheet of phyllo pastry at a time (keep remaining phyllo completely covered under a damp towel), cut 1 sheet in half. Brush first half with butter and place second half on top and brush with butter. Repeat process with another sheet of phyllo cut in half. Spread 2 Tbsp cream cheese in the centre of the pastry. Place 1½ Tbsp chopped chocolate and a sprinkle of dried cherries over cream cheese. Peel banana, cut in half and place pieces next to each other on top of filling and sprinkle with rum. Fold end edges of pastry in over banana. Roll up banana to create a square package and place on an ungreased baking sheet. Repeat with remaining bananas. Baste parcels with butter and bake for 15 to 20 minutes, until golden brown.
3. To serve, slice diagonally across and plate with a scoop of ice cream. Drizzle with Chocolate Sauce (recipe follows) and enjoy!
4 Tbsp dried cherries
4 oz cream cheese, room temperature
2 Tbsp sugar
½ tsp vanilla extract
8 sheets phyllo pastry
1/3 cup unsalted butter, melted
2 oz semisweet chocolate, roughly chopped
4 small bananas
3 Tbsp rum (optional)
Method:
1. Preheat oven to 350° F. Soak dried cherries in hot water for 5 minutes to soften and drain. Beat cream cheese until smooth and stir in sugar and vanilla extract.
2. Working with one sheet of phyllo pastry at a time (keep remaining phyllo completely covered under a damp towel), cut 1 sheet in half. Brush first half with butter and place second half on top and brush with butter. Repeat process with another sheet of phyllo cut in half. Spread 2 Tbsp cream cheese in the centre of the pastry. Place 1½ Tbsp chopped chocolate and a sprinkle of dried cherries over cream cheese. Peel banana, cut in half and place pieces next to each other on top of filling and sprinkle with rum. Fold end edges of pastry in over banana. Roll up banana to create a square package and place on an ungreased baking sheet. Repeat with remaining bananas. Baste parcels with butter and bake for 15 to 20 minutes, until golden brown.
3. To serve, slice diagonally across and plate with a scoop of ice cream. Drizzle with Chocolate Sauce (recipe follows) and enjoy!
Vegetable Soup
Ingredients:
For the stock:
3 tablespoons of olive oil
3 stalks of celery, sliced thinly
3 onions, thinly sliced
4 carrots, diced
1 small fennel bulb, thinly sliced
1 cup of button mushrooms, quartered
4 garlic cloves, thinly sliced
1 cup of white wine
8 cups of cold water
3 sprigs of thyme
3 bay leaves
For the soup:
3 tablespoons of olive oil
3 carrots, diced
2 celery stalks, diced
2 onions, diced
8 cups of vegetable broth
1/2 cup of brown rice
1/2 cup of lentils
1 cup of fresh or frozen corn
1 cup of fresh or frozen peas
1 bunch of flat leaf parsley
Method:
For the stock:
Heat olive oil and sauté the vegetables until they begin to brown slightly. This will brighten and deepen their flavours. Add the garlic and sauté for 3 minutes. It's always best to add the garlic last because it burns so quickly. Add wine, water and herbs and simmer for 30 minutes. Unlike meat stock which would take much longer this is plenty of time for the vegetables to release their flavours. Strain and use immediately, refrigerate or freeze.
For the soup:
Heat the oil in a large soup pot, then sauté the carrots, celery and onions until softened, about 5 minutes. Add the vegetable broth and bring to a simmer. Add rice and lentils and continue to simmer until they are tender, about 30 minutes. Just before serving, stir in the peas, corn and parsley then heat through. This way they will retain their bright fresh flavours and colours. Taste, then season with salt and pepper.
For the stock:
3 tablespoons of olive oil
3 stalks of celery, sliced thinly
3 onions, thinly sliced
4 carrots, diced
1 small fennel bulb, thinly sliced
1 cup of button mushrooms, quartered
4 garlic cloves, thinly sliced
1 cup of white wine
8 cups of cold water
3 sprigs of thyme
3 bay leaves
For the soup:
3 tablespoons of olive oil
3 carrots, diced
2 celery stalks, diced
2 onions, diced
8 cups of vegetable broth
1/2 cup of brown rice
1/2 cup of lentils
1 cup of fresh or frozen corn
1 cup of fresh or frozen peas
1 bunch of flat leaf parsley
Method:
For the stock:
Heat olive oil and sauté the vegetables until they begin to brown slightly. This will brighten and deepen their flavours. Add the garlic and sauté for 3 minutes. It's always best to add the garlic last because it burns so quickly. Add wine, water and herbs and simmer for 30 minutes. Unlike meat stock which would take much longer this is plenty of time for the vegetables to release their flavours. Strain and use immediately, refrigerate or freeze.
For the soup:
Heat the oil in a large soup pot, then sauté the carrots, celery and onions until softened, about 5 minutes. Add the vegetable broth and bring to a simmer. Add rice and lentils and continue to simmer until they are tender, about 30 minutes. Just before serving, stir in the peas, corn and parsley then heat through. This way they will retain their bright fresh flavours and colours. Taste, then season with salt and pepper.
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