三点三～下午茶

昨天是raya的第二天，太太上班，在家很无聊，就跑出来了。
看看手表，时间3点钟，跑进书局，买了一本书。
从书店走出来，走到平日用餐的地方喝下午茶点。
午餐时间过了，没有那么多顾客，选了一张喜欢的桌子，坐下来。招待员把菜单拿来，点了饮品及食物，就开始泡书了。
饮品及食物送上，招待员还提醒我食物蛮烫的，慢慢食用，真有心。

今天的下午茶~鸳鸯冰加蛋挞，inchiban


下个月头，会到曼谷出席一个国际营养会议。从来没有到过泰国，快快买本旅游手册来煲一煲，希望到时会有收获。曼谷，我来啦！:)

第一次吃韩国餐

从新加坡回到KL，姐姐来载我回家，约好一起吃晚餐。姐姐提议吃韩国餐，因为已经来到市区了，她有介绍。
在Ampang区有个韩国人聚集的住宅区，那里有很多韩国餐馆。虽然我没有来过，但是误打误撞的很快就给那个餐馆。其实这间餐馆位于Pandan Indah，也蛮容易找到的。


我们到了那里时间也不早了，顾客不多，所以可以在厢房用餐。店主是一位韩国女人，但是能用简单的英文沟通，很友善。太太和我没有吃过真正韩国餐，所以由姐姐做主。菜单～烤猪肉，烤牛肉，韩国的蔬菜饭。

在还未开始主餐前，员工为我们送上几道的开胃菜～甜的江鱼仔，泡菜，冷汤，好像是炒雍菜的蔬菜，苹果沙拉。这些都让我们吃了感觉更加饿。


接下来员工把火炭放在炉里面，开始烤猪肉。同一时间也为我们送上一些菜肴配搭烤肉～一道很浓的汤，类似omelette的蛋，cheese煎corn，还有韩国的蔬菜饭。


看到一片片的肉，放在烤炉上面，肉的油脂在高温之下，慢慢溶出来，非常吸引。烤的时间差不多之后，员工会自动进来帮我们把肉翻去另外一边来烤直到熟了，然后放在一个碗。我们就可以把烤肉夹起来沾一些酱料放在生菜上面，放一片蒜米，包起来吃。

虽然烤肉的油脂很多，但是吃起来的时候不会很油腻，可能是生菜及酱料的作用，吃起来真的很好吃。再加上别的菜肴，这一餐，吃的很丰富，很饱。收账的时候，看看价格，很合理，值得下次再来光临。

跑步日记～7月8日

从SCKLM回来后，已经差不多10天没有跑了。原因是发现左脚的metatarsal部位有点痛楚，所以就让身体休息。
这次的受伤，metatarsal的部位没有红肿，开始的时候我没有采取什么行动。直到第3天，痛楚明显的增加了，我才拿铁打药酒来搽。之后痛的感觉就慢慢减少了。但是当穿上比较硬的鞋子（工作的皮鞋），在走动的时候也会感觉一些紧绷绷的。















乘昨天放晴（前一天SP下了一场很大很久的雨），我就打算来个easy run。放工后，在医院换好衣服，就到今天的跑步地点，Taman Jubli Perak,一个位于市中心的公园。
今天的天空很蓝，白云很少，阳光很猛烈。在公园的跑道慢跑及分钟后，身体就已经热起来了。接下来，我就开始stretching，让身体的肌肉放松下来。
做完stretching后，我就开始今天的跑步。首先，我从公园跑去Jalan Kapal Terbang，这条路我从来没有走过的（来SP几年了）。这条路的两旁都是屋子为主，路旁有草地，我就尽量选草地来跑，这样对我的双脚比较舒服。
跑了大约7-8分钟，来到Jalan Sungai Layar的路口。本来我打算要转右边跑去兵营，再回到新民学校那边，完成一圈的路程就好了（这个路线大约是4km）。但是发觉今天的天气实在太好，我就改变心意转左边，跑去Western Bypass那个方向。在Jalan Sungai Layar的两旁，都是稻田，绿油油的，风景非常美，跑起来也感觉到周围生命在呼唤着。

跑到Western Bypass，我尽量在路旁的草地跑，避免在柏油路上跑，因为很多车子在行走而且速度很快，比较危险。从Jalan Sungai Layar到Jalan Penghulu Him的路口大约是1.1km，转进这条路之后，都是平地为主，我把跑的速度稍微提高，让身体承受一些“压力”，呼吸有点急促。最后回到公园，看看手表，时间32分钟13秒。在公园慢跑及步行一阵子，stretching，补充水分，结束今天的跑步行程。

*我喜欢跑公路～因为我可以随时转道，有时候会有些新的发现，新的惊奇。跑公路，可以让自己慢慢观看平时没有去注意的周围环境。

American Dietetic Association Endorses Vegetarian Diets 美国膳食协会认可素食的好处

这篇新闻是从medscape那边转帖的。新闻内容：良好规划的素食餐单也能提供足够营养给所有年纪阶层的人，从婴儿到老年人都适合。

如果大家有疑问的话，可以留言在我的部落格，一起来讨论。谢谢。

July 6, 2009 — Vegetarian diets, if well-planned, are healthful and nutritious for all age groups and can help prevent and treat chronic diseases, according to an updated position paper released by the American Dietetic Association. The revised recommendations are published in the July issue of the Journal of the American Dietetic Association. The position was adopted by the House of Delegates Leadership Team in 1987 and was reaffirmed in 1992, 1996, 2000, and 2006; the updated position paper is to remain in effect until December 31, 2013.

"Common reasons for choosing a vegetarian diet include health considerations, concern for the environment, and animal welfare factors," write Winston J. Craig, PhD, MPH, RD, from Andrews University in Berrien Springs, Michigan, and Ann Reed Mangels, PhD, RD, LDN, FADA, from the Vegetarian Resource Group in Baltimore, Maryland. "Vegetarians also cite economic reasons, ethical considerations, world hunger issues, and religious beliefs as their reasons for following their chosen eating pattern.... Individual assessment is required to accurately evaluate the nutritional quality of the diet of a vegetarian or a self-described vegetarian."

Defining and Planning a Vegetarian Diet

The American Dietetic Association defines a vegetarian diet, or lacto-ovo vegetarian diet, as one that does not include meat, fowl, seafood, or products containing those foods. The lacto-vegetarian diet also excludes eggs and primarily consists of grains, vegetables, fruits, legumes, seeds, nuts, and dairy products. The vegan, or total vegetarian, eating pattern excludes eggs, dairy, and other animal products. Within these broad definitions, there is still variation in the degree to which animal products are excluded.

A well-planned vegetarian diet can meet current recommendations for all vital nutrients, including protein, omega-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12. However, use of supplements or fortified foods may be helpful to boost intake of important nutrients in certain cases.

The American Dietetic Association contends that carefully planned vegetarian diets, including vegan diets, are healthful and nutritionally sufficient for individuals of all ages, including pregnant or lactating women, infants, children, adolescents, and athletes. During pregnancy, adherence to a nutritionally adequate vegetarian diet can lead to positive health outcomes for both the mother and infant.

Furthermore, well-constructed vegetarian diets may offer health benefits in terms of preventing and treating certain chronic diseases, including heart disease, cancer, obesity, and diabetes. Vegetarian diets are linked to lower risk for death from ischemic heart disease, according to findings of an evidence-based review. In addition, low-density lipoprotein cholesterol levels, blood pressure, and body mass index appear to be lower in vegetarians than in nonvegetarians, as do rates of hypertension, type 2 diabetes, and cancer.

The position paper also reviews available evidence concerning the effects of vegetarian diets on cardiovascular disease, obesity, osteoporosis, renal disease, dementia, diverticulitis, and rheumatoid arthritis.

Specific vegetarian considerations regarding specific nutritional programs are also reviewed, including the Special Supplemental Nutrition Program for Women, Infants, and Children; child nutrition programs; feeding programs for elderly adults; corrections facilities programs; military and armed forces programs; and other institutions and quantity food service organizations.

During the next decade, the number of vegetarians in the United States is expected to increase. Vegetarian diets are typically characterized by certain healthful features that may lower the risk for chronic disease — notably, reduced consumption of saturated fat and cholesterol and increased consumption of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals with potent antioxidant, antiproliferative, and cancer-protective activity.

However, individual diets should be evaluated to ensure that they are nutritionally adequate, given the variability of dietary habits among vegetarians. Other important roles for food and nutrition professionals are to educate vegetarians regarding sources of key nutrients, food purchase and preparation, and individual dietary modifications to meet their specific requirements.

Recommendations for a Healthy Diet

Specific recommendations to help ensure that vegetarians have healthful diets with sufficient nutrients are as follow:

• The diet should contain a wide variety of healthful foods, including whole grains, vegetables, fruits, legumes, nuts, and seeds, as well as dairy and eggs if desired.
• Consumption of foods that are high in sugar, sodium, and fat, particularly saturated fat and trans-fatty acids, should be minimized.
• The diet should contain a wide range of healthful fruits and vegetables.
• For vegetarians who consume dairy products and eggs, moderation is recommended, as well as use of lower-fat dairy products.
• A regular source of vitamin B-12 is recommended, as well as of vitamin D if sunlight exposure is limited.
• Nutritionists should be able to recommend local, reliable sources for purchase of vegetarian foods, or mail order sources in some communities where suitable local sources are unavailable.
• To facilitate meeting nutrient needs on a vegetarian diet, clinicians should collaborate with family members, especially the parents of children following vegetarian diets.
• Practitioners unfamiliar with the principles of vegetarian nutrition should help their vegetarian patients find a nutritionist or other qualified provider to advise them regarding their diet.

"It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases," the position paper authors write. "Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.... Food and nutrition professionals can assist vegetarian clients by providing current, accurate information about vegetarian nutrition, foods, and resources."

J Am Diet Assoc. 2009;109:1266–1282.

今天的早餐

今天太太上早班，我们得早早起来准备。从家到太太上班的时间大约要一个小时，那么早（五点钟）很多地方还没有开，我就准备了早餐给她拿去吃。

材料～全麦小面包4个，番茄半粒，青瓜4片，乳酪一片
准备时间～5分钟
方法～把要切的材料切成需要的大小，然后把它们夹在面包里面就可以 了。
热量～大约320kcal(纠正一下昨天的号码，因为面包的热量不同）

结婚2周年

结婚周年，太太还在放假。她提议今年不用到外用餐庆祝，在家准备就好了。那么我就让太太准备当天的晚餐，菜单由她负责。嘻嘻，当她跟我提到菜肴的时候，我给的意见“做么都是辣辣的，好像是妳自己喜欢吃的乜？”太太她就立刻抗议说这是厨师的权力，不能反对。:D 我就要求稍微改一下，简单就好了。

当当当。。。。。。


晚餐的菜肴就是

1.加里鸡......里面可有4支鸡腿的;) 2.韭菜煎蛋















哈哈，当晚我吃了两碗半的白饭，原因是加里太好吃了。:)虽然知道加里汁不能吃太多（何况我煮加里一定是用椰浆的），不是常常吃，无妨啦。

厨师当晚的收获。。。。。。lesportsac最新季节的 ballard tote一个。:)

巴生港口的海南茶餐室

最近有时常到巴生去，都会在那边吃早餐。今天要介绍的是靠近巴生港口附近的一间海南茶餐室，它位于天桥下面的，名字我可不记得。
很传统的茶餐室，狭窄的店面，不再年轻的店主，云石桌子，能靠背的椅子。餐单～咖啡乌，烤面包鸳鸯是一定有的了。
咖啡很香浓，一杯刚刚好。













拷面包配上厚厚的planta及自制的kaya，吃了之后回想到小时候的味道。

这些都是在现代茶餐室感觉不到的。。。