"" Healthy Personality Online: July 2015

Friday 31 July 2015

MAKAN SECARA SIHAT DI HARI RAYA

Jamuan Hari Raya Aidulfitri 2015, SKLM
 Sambutan Hari raya memang tidak dapat lari daripada kebiasaan sebagai musim yang mana bilangan kes pesakit kencing manis, darah tinggi dan sakit jantung bertambah.
Pertambahan kes ini berpunca daripada amalan pemakanan tanpa kawalan di musim perayaan selain pengambilan makanan tidak sihat.
Antara pemakanan ini termasuklah yang mempunyai kadar kolesterol tinggi, terlalu berlemak, terlalu banyak garam selain tinggi kandungan gula.
Justeru, amalan pengambilan makanan yang betul perlu dipraktikkan agar kita dapat menikmati juadah semasa musim perayaan tanpa menjejaskan kesihatan.
Amalan mengambil makanan secara sihat ini bukan saja terhad kepada individu yang menghidap kencing manis, darah tinggi atau sakit jantung, namun kepada individu yang belum pernah didiagnos dengan penyakit berkenaan.
Makan-makan bersama
teman lama
Ini kerana, kebanyakan penghidap penyakit ini asalnya tidak mengetahui menghidap penyakit berkenaan sehinggalah mendapat rawatan perubatan.
Berdasarkan panduan diet Bahagian Pemakanan Kementerian Kesihatan Malaysia (KKM), lelaki berusia 18 hingga 59 tahun ke atas perlu mengambil kadar makanan tidak melebihi 2,000 kalori sehari. Manakala, bagi wanita pula, tidak melebihi 1,500 kalori sehari.
Kadar kalori ini mestilah merangkumi pengambilan makanan / ketika sarapan, minum pagi, makan tengah hari, minum petang dan malam.

AMALKAN MAKAN 5 KATEGORI MAKANAN DI HARI RAYA
-Makan 5 kumpulan makanan setiap hari.
-Makan 5 sajian buah dan sayur.
-Hadkan pengambilan makanan kepada 500 kalori setiap kali waktu makan.
-Hadkan 5 gram gula atau satu sudu teh saja untuk minuman manis.
-Bersenam 5 kali seminggu.

JUMLAH KALORI DALAM MAKANAN LAZIM KETIKA JAMUAN HARI RAYA
Ayam masak kuzi - Hidangan: 1 ketul Berat: 90g Kalori: 140kkat
Hidangan Di Hari Raya
Burasak - Hidongon: 1 keping Berat. 60g Kalori: 180kkal
Bihun Sup - Hidangan: 1 mangkuk Berat: 90g Kalori: 150kkal
Ketupat Sotong - Hidangan: 1 ekor (sederhana) Berat: 130g Kalori: 260kkal
Kelupis - Hidangan: 7 keping Berat: 50g Kalori: 120kkal
Laksa Johor - Hidangan: 1 mangkuk Berat: 250g Kalori: 330kkal
Lontong - Hidangan: 1 mangkuk Berat: 2S0g Kalori: 260kkal -
Mikari - Hidangan: 1 mangkuk Berat: 410g Kalori: 530kkal
Nasi tomato (dengan ayam masak merah) - Hidangan: 1 pinggan Berat: 240g Kalori: 420kkal

LAIN-LAIN
Air Sirap/Kordial – Hidangan: Segelas (Berat, 250g / 40kkal)
Minuman Berkabonat – Hidangan: Segelas (Berat, 250g/130kkal)
Lemang – Hidangan: 1 potomg  (Berat 30, /100kkal)
Serunding Daging – Hidngan: 1 sudu makanan (Berat 30 / 80 kkal)
Ketupat Palas – Hidangan: 1 biji (Berat, 50g / 130 kkal)
Ketupat Nasi – Hidangan: 3 kiub kecil (Berat, 50g / 80 kkal)
Rendang Ayam – Hidangan: 2 ketul (Berat, 50g / 100 kkal)
Kuah Kacang – Hidngan: 1 senduk (Berat, 50g / 130 kkal)
Biskut Berrsalut Coklat – Hidangan: 1 biji (Berat, 10/50 kkal)
Biskut Emping Jagung – Hidangan:  1 biji (Berat, 20g/ 80 kkal)
Dodol – Hidangan: 1 potong (Berat, 20g/70 kkal)
Ayam Masak Merah – Hidangan: 1 ketul (Berat, 90g / 150 kkal)  
Rujukan: MetroAhad, 19 Julai 2015

THREE CRITICAL WAYS TO BOOST YOUR CAREER

DURING the course of my training sessions, I have been approached by many participants seeking advice on how they could have better careers. Most of them complain to me that they feel their careers are not moving in the right direction, hating their jobs or superiors, etc. My usual question to them is, "So what are you doing about it?" Shockingly, most say that they are not doing anything! This is something that surprises me because these people are unhappy about a situation and yet are not doing anything to resolve it. Why is this so!
My view is that these people are just taking the easy way out. They place responsibility of their careers on their managers and then justify their lack of career success by simply putting the blame on their companies or superiors. My stand on this matter is simple: Why put something as important as your career and professional fate in other people's hands? Why don't you take full responsibility for your career and consider anything done by your manager or company as a bonus!
I assure you that once you have decided to adopt this philosophy, you will get an opportunity to see your career progress and grow beyond your own expectations.
BE GOOD AT WHAT YOU ARE DOING
This is a simple but excellent piece of advice. If you are technically good at what you are doing, opportunities will come because all organisations are looking for good and competent professionals all the time. Being good also means that you will have to keep up with the changes in your profession. The best dentist in the world will be 'obsolete' if his knowledge of dentistry is outdated even by a few
years. In the process of In developing yourself, do not only concentrate on your technical skills; improve your behaviourial skills, too.
This may sound strange, but it is something you will have to do to get the best out of your career.
Ask yourself this question: What have I done to tell the world that I am very good at my job and am available? If you say, nothing, then that's why you are still at your present job. Being good at your job is important; letting the world know about this may be equally, if not more important! Some ways to market yourself would be by writing articles for publication in industry journals, going to the right forums to network and, participating in activities organised by your industry: this will raise your profile and importantly, tell people that this’ very talented professional exists!
Better jobs will follow.
You are the product! The best product that is badly packaged may create a perception that it is mediocre. Hence, invest in your wardrobe and dress well as it creates a positive first and lasting impression among people you meet. We take a lot of effort in our appearance when we go for interviews for example, because we want to make a good first impression. The question is, why can't we dress like we are going for interviews everyday! I assure you that it is certainly worth it as it may pay back many thousands of times over!
The corporate world is very competitive today and you will need all the help you can get to have good careers. Using the tips above, will surely assist in putting you on the right track.
By Heera Singh is Principal Consultant of HEERA Training and Management Consultancy.
He can be contacted at 012-6083708.

DEVELOPING CONFIDENT LEADERS
By Dr Victor S.L. Tan
A GREAT waste of human resource is people who have the knowledge and skill to lead well but do not, due to their lack of self- confidence. Yet what do companies do to develop people — equipping them with more knowledge and skill with the hope that somehow and someday they will improve.
But people cannot improve if they lack confidence in themselves. How then can we help people develop their self-confidence to bring out the best in them?
OVERCOME THE FEAR
The first step towards building confidence is overcoming fear. Many people have fears that prevent them from achieving great things. Many of these fears are more psychological than real. As they say F.EAR. stands for False Evidence Appearing Real. In our public speaking course, we observed that many participants have an obsessive fear of speaking in front of a crowd. They fear what others would think of them. They fear saying stupid things. They fear their mind will freeze and they would have nothing to say. And, most of all, they fear making a fool of themselves in front of others. We first flush out all their fears before we actually teach them the techniques of effective speaking. And, of course, we provide them a safe and friendly audience to practise their speeches to overcome these fears.
BUILD CONFIDENCE THROUGH PRACTICE
Developing self-confidence comes from doing and practising those things we are not comfortable with over and over again until we become very good at. For example, a project leader I know is technically very competent.
However, he messed up in meetings as he lacked confidence in leading others. During the duration of the project, I gradually exposed him to more and more meetings with close supervision and guided help. Eventually, he became not only very good at leading project meetings but he has also mastered the art of handling people and issues well. With each successful meeting his self-confidence soared and it reinforced and spurred him to do better. With a hands-on guided approach, I taught him the art of facilitation and interacting with his team until he achieves mastery in this area.
ENABLE ACHIEVEMENT THROUGH ACTIVITIES
It is not possible to will oneself to become confident overnight. While self-talk and self-affirmation are useful techniques to set the mind to be mentally positive, concrete actions followed by positive results are the key to creating that sense of self-confidence.
A good way to develop confident leaders is to start them at a young age. There are some very good programmes which develop the young to build self-confidence
through fun activities. Recently,
I came across an excellent programme by a company called ISTEVIN CHAMPIONS which is doing a great job developing the confidence of young people to excel in their respective tasks. According to the school principal, Sheena, her passion is to develop youth to have full confidence in themselves so that they can become better leaders in the future and succeed in their careers and lives. By enabling these youths to become champions in their respective areas of strength, she and her team develop the self- confidence of young children which is the critical factor needed to bring out the best in them.
BELIEVE IN YOURSELF
The ultimate confidence comes from self-belief. I once listened to Leslie Brown, the famous motivational speaker, who related his story about how he was mistakenly labelled educably mentally retarded when he was young. His self-esteem was severely low during his childhood days, till one day a school teacher noticed his "talent" and told him that he was a smart kid and that he could do things like normal kids do. And from that day on, his self-confidence was boosted. He finally believes in himself. Les grew up to become one of the most powerful motivational speakers of all time. He is also an author of many books and a host of his won TV show. He won over 80 awards for his outstanding work in helping people to realise their potential for achievement.
RECOGNITION AND REINFORCEMENT
To understand how confidence is developed, observe how a toddler learns to walk. The eager parents provide constant encouragement for the toddler to first stand on his or her own feet. The parents patiently coach the young toddler to stand and pursue on despite his many falls. This process takes time and patience. When the toddler succeeds, there is great applause not only from the parents but often the grandparents at the other end. And when the toddler takes the first step, there is even louder claps and cheering. They do not reprimand the toddler for falling down no matter how many times, but they never fail to applaud to reinforce the behaviour-each time the toddler the right thing, either standing up or walking a step forward.
Such is the power of recognition and reinforcement that instils the self-confidence and self-belief in toddlers to empower them to learn to walk.
In conclusion, self-confidence can be developed by surpassing your self-limitations through overcoming unwarranted fears, repetitive practice of a skill, achievement of impressive results, a belief in yourself and recognition and reinforcement.

DR VICTOR S.L. TAN IS THE CHIEF EXECUTIVE OFFICER OF KL STRATEGIC CHANGE CONSULTING  GROUP.
HE IS THE AUTHOR OF 10 MANAGEMENT BOOKS ON CHANGE. HE UNDERTAKES CHANGE MANAGEMENT CONSULTING AND TRAINING PROGRAMMES. THOSE INTERESTED IN THESE AREAS PLEASE CONTACT HIM AT VICTORSLTAN@KLSCC.COM OR * TEL: 012 3903168.

Useful links