Nutrition facts of Pear

Juicy, sweet and tasty

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What is mHealth Application?

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Mobile health is a general term for the use of mobile phones and other wireless technology in healthcare.

Nowadays is the phase for the rapid growth of mHealth Application. The most common application of mHealth is the use of mobile phones and communication devices to educate peoples about preventive health care services, eg. calorie tracker apps, SMBG/BP diary, steps tracker, sleep tracker and etc. However, mHealth is also used for disease surveillance, treatment support, epidemic outbreak tracking and chronic disease management. 

mHealth is becoming a popular option in the area where there are a large population and widespread mobile phone usage.

With the usage of mobile phone, users can easily store their health information and the health data can be shared with their doctors or healthcare providers.

5 Steps to Eats Mediterranean Style

In the Mediterranean Diet Pyramid, vegetables, legumes, whole grains, nuts, seeds, olive oil, fruit, herbs, and spices are the foundation of every meal. The pyramid also emphasizes physical activity and the act of enjoying meals with others. Seafood and traditional cheeses and yogurts are frequently used but in small portions. Sweets are reserved for special occasions, such as weddings or religious celebrations, while water and wine (moderate intake) are the beverages of choice.

Mediterranean Style

1. Let fruits and vegetables be your base. 

In the Mediterranean, produce tends to play a starring role, sitting at the center of the plate instead of on the side. Various vegetable dishes such as chopped tomatoes, bell pepper, and cucumber, or roasted carrots paired with warm hummus and whole-wheat pita make up a standard Lebanese lunch.

2. Go for whole grains.

 The Med diet is far from low carb, but the carbs are typically from whole grains. You are encouraged to get rice cookers ready and enjoy more whole grains such as bulgur wheat, farro, and brown rice.

3. Flip your fats. 

Swap in more monounsaturated oils such as olive oil, nuts and seeds, and omega-3 fats from fish instead of saturated fats from meat and dairy. These monounsaturated fats help fight oxidative stress that can lead to inflammatory diseases such as type 2 diabetes.

4. Pick leaner proteins. 

People in the Mediterranean region rely on plenty of plant-based and/or leaner proteins such as beans and fish. Higher-fat meats are saved for special occasions or used more as a condiment compared with being the star of the dish. Enjoy beans several times per week.

5. Find fresh sources of flavor.

 The Med diet is intensely flavorful—thanks to the herbs and spices included in recipes. When peoples add flavor through herbs and spices, they can rely on less salt in their diets.

— Source: Prevention Mediterranean Table: 100 Vibrant Recipes to Savor and Share for Lifelong Health by the editors of Prevention and Jennifer McDaniel, MS, RDN.

Healthy Cooking Methods You can Try at Home

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Be your own CHEF at home with this cooking methods. Learn how to prepare and cook meals at home to have better control over the nutritional content of the foods you eat.

Bake: Cook foods slowly in dry heat like an oven.

Blanch: Boil the food briefly(about 30 seconds) then plunge into ice water to stop the cooking. This is especially cool for veggies you want to keep a little bit crisp or almost-raw.

Braise: Cook food using both dry-heat from an oven or stovetop- and wet heat from liquid.

Broil: Cook directly under a heat source at high temperature.

Grill: Cook directly over a heat source.

Poach: Cook by immersing food in simmering liquid like water, broth or wine.

Roast: Cook uncovered in the oven.

Saute: Cook food in a pan over direct heat using a small amount of liquid like vegetable stock, fruit juice, healthy oil or cooking spray, or even water.

Steam: Cook in a covered pot over boiling water. Foods will retain of their shape, texture and flavor.

Stir-fry: Use a wok or large pan to cook food quickly over very high heat in a small amount of liquid or oil. Stir constantly to prevent sticking or burning.

Making eating with family more fun

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How to make eating with family more fun

Keeping mealtimes relaxed is key to making you are getting the most out of this time together, including talking, laughing and choosing healthy foods.

1. Remove distractions

Turn off the television and put away phones, tablets or any gadget, so that your attention is on each other.

2. Talk to each other

Making jokes or tell stories so that conversation more fun.

3. Pass on tradition

Tell children about food recipes that cook or recipe from your grandma. Especially you family tradition recipes that everyone loved to eat.

4. Let kids make choices.

 Cook healthy foods based on kids choices. Let them choose what they want to eat so that they enjoy eating together.

5. Let everyone help

Not only mother do the cook. Ask your kids to clean dishes, set the table, cut fruits, and cooks.

Let's enjoy eating together and eat healthy meals.

The Challenge and Tips 001

The Challenge 

Happy Body. Happy Wallet.

Buying delicious, nutrient-dense food can be cheaper than you think. Seem many give excuse eating healthy is expensive. Start your weekly grocery list with a healthy and affordable snack, like carrots, bananas, oranges, and apple

Add one healthy, affordable snack to your grocery list.

Leave a comment I did it and share with your friend to accept this challenge also.

The Tips

FROZEN,FRESH & CANNED ALL COUNT

Fruits and vegetables don't have to be fresh to be a healthy choice. Frozen and canned are a great alternative and easy to always have on hand for when you can't make it to the store. Seem the fresh fruit and vegetables can be easily rotten so looking for frozen also good to avoid wastage.

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Carbohydrate Estimation by a Mobile Phone-Based System Versus Self-Estimations of Individuals With Type 1 Diabetes Mellitus: A Comparative Study

Abstract

Background

Diabetes mellitus is spreading throughout the world and diabetic individuals have been shown to often assess their food intake inaccurately; therefore, it is a matter of urgency to develop automated diet assessment tools. The recent availability of mobile phones with enhanced capabilities, together with the advances in computer vision, have permitted the development of image analysis apps for the automated assessment of meals. GoCARB is a mobile phone-based system designed to support individuals with type 1 diabetes during daily carbohydrate estimation. In a typical scenario, the user places a reference card next to the dish and acquires two images using a mobile phone. A series of computer vision modules detect the plate and automatically segment and recognize the different food items, while their 3D shape is reconstructed. Finally, the carbohydrate content is calculated by combining the volume of each food item with the nutritional information provided by the USDA Nutrient Database for Standard Reference.

Objective

The main objective of this study is to assess the accuracy of the GoCARB prototype when used by individuals with type 1 diabetes and to compare it to their own performance in carbohydrate counting. In addition, the user experience and usability of the system is evaluated by questionnaires.

Methods

The study was conducted at the Bern University Hospital, “Inselspital” (Bern, Switzerland) and involved 19 adult volunteers with type 1 diabetes, each participating once. Each study day, a total of six meals of broad diversity were taken from the hospital’s restaurant and presented to the participants. The food items were weighed on a standard balance and the true amount of carbohydrate was calculated from the USDA nutrient database. Participants were asked to count the carbohydrate content of each meal independently and then by using GoCARB. At the end of each session, a questionnaire was completed to assess the user’s experience with GoCARB.

Results

The mean absolute error was 27.89 (SD 38.20) grams of carbohydrate for the estimation of participants, whereas the corresponding value for the GoCARB system was 12.28 (SD 9.56) grams of carbohydrate, which was a significantly better performance ( P=.001). In 75.4% (86/114) of the meals, the GoCARB automatic segmentation was successful and 85.1% (291/342) of individual food items were successfully recognized. Most participants found GoCARB easy to use.

Conclusions

This study indicates that the system is able to estimate, on average, the carbohydrate content of meals with higher accuracy than individuals with type 1 diabetes can. The participants thought the app was useful and easy to use. GoCARB seems to be a well-accepted supportive mHealth tool for the assessment of served-on-a-plate meals.

Reference

RHYNER, D., LOHER, H., DEHAIS, J., ANTHIMOPOULOS, M., SHEVCHIK, S., BOTWEY, R. H., DUKE, D., STETTLER, C., DIEM, P. & MOUGIAKAKOU, S. 2016. Carbohydrate Estimation by a Mobile Phone-Based System Versus Self-Estimations of Individuals With Type 1 Diabetes Mellitus: A Comparative Study. Journal of Medical Internet Research, 18.

Metabolically obese, non-obese (MONO): Who are they???

Metabolically obese, non-obese (MONO): Study finding

Metabolically obese, non-obese(MONO) was defined as individuals with Body Mass Index(BMI) range 18.5-29.9 kg.m² and metabolic syndrome. Well known obesity placing individual at high risk for chronic disease. The non-obese individuals could have metabolic disorders that are typically associated with elevated BMI, placing them at elevated risk for chronic disease as well. 

Based on (Lee et al., 2017) study on Metabolic syndrome among non-obese adults in the teaching profession in Melaka, Malaysia, among 1168 teachers included in the study, the prevalence of MONO was 17.7%. It is found that MONO prevalence was higher among males, Indians, and older participants and inversely associated with sleep duration. Besides, metabolic syndrome was also more prevalent among those with central obesity, regardless they were normal or overweight. Those with BMI 27.5-29.9 kg/m² have the highness odds of metabolic syndrome compared with BMI 18.5-22.9 kg/m². It shown that those with BMI ≥23.0 kg/m² had significantly higher odds of metabolic syndrome even the BMI is normal. 

Therefore, the healthcare professionals and physicians should start to screen non-obese individuals for metabolic risk factors. It is recommended individual with central obesity and BMI ≥23.0 kg/m² to screen for metabolic risk factors as early prevention of chronic disease and start to reduce waist circumference and achieve BMI ≤23. 0 kg/m² through healthy diet and physical activity.

LEE, S. C., HAIRI, N. N. & MOY, F. M. 2017. Metabolic syndrome among non-obese adults in the teaching profession in Melaka, Malaysia. Journal of Epidemiology, 27, 130-134.

The Omega Fats

 By replacing saturated fats with unsaturated fats reduce cardiovascular disease risk factors. The role of fatty acids in the body depends on the length of the carbon chain, the degree of saturation, and the position of double bonds. Dietary fats may be oxidized as energy or stored as triglycerides.

 PUFAs
 Omega-3 Fatty Acids (EPA +DHA)

 Most people know this omega fats. As people will consume fish oil to get this fats. Review study shows, that fish or fish oil providing approximately 250 mg of EPA + DHA daily significantly lowers the risk of coronary heart disease(CHD) death by 36% compared with not consuming EPA + DHA. Beside, studies suggest that EPA and DHA intake is critical for the development of fetal brain and retina. In one small studies, found that mothers who took DHA supplements during pregnancy gave birth to children who demonstrated better problem-solving skills at 9 months old. Morever, these fatty acids potentially have strong anti-inflammatory effect. Therefore, it may benefits in the treatment or prevention of age-related macular degeneration, ADHD, rheumatoid arthritis, and asthma.

 Omega-3 Fatty Acids (ALA)

 EPA and DHA often are the most well known and are the focus of research. But, ALA also provides health benefits. Evidence are demonstrating a beneficial role of ALA in the primary and secondary prevention of cardiovascular disease. Besides, studies support ALA's potential benefits in chronic inflammation, the metabolic syndrome, inflammatory bowel disease, cancer, lupus, and rheumatoid arthritis.

 Omega-6 Fatty Acids (LA)

 LA is the precursor to AA. By consuming at lest 5% to 10% of energy from omega-6 fatty acids decreases the risk of CHD or 2.5% to 9% of energy. Research have debated the merits of limiting omega-6 fatty acids in diet to decrease the production of inflammatory compounds.

 MUFAs Omega-9 Fatty Acids

 When this fats replace saturated fatty acids in the diet, LDL cholesterol levels improve, HDL cholesterol remain stable, and insulin resistance improves. When replacing carbohydrate in the diet, omega-9 fats increase HDL cholesterol levels and decrease triglycerides levels.Oleic acid is the predominant omega-9 fatty acids in the diet mainly from olive oil.

 Omega-7 Fatty Acids

 Palmitoleic acid, its purported to reduce inflammation, increase satiety, promote weight loss, lower cholesterol and triglycerides levels, and improve insulin resistance.Its suggest more reseacrh to support this must be done.

The amazing nuts

Eats nuts-The heart healthy diet

By Iera, RD, USM
Adapted from Todays's Dietitian
http://www.todaysdietitian.com/newarchives/011315p12.shtml

Eat one palmful or 1/4 cup of most nuts, eaten more than fives times per week for optimal health benefits. If you currently in weight lose plan, do not afraid to consume nuts. Eats one handful a day,

Why we should eat nuts everyday??

1. Lower obesity risk

Research found those who ate 1 oz of nuts per days, including peanuts and tree nuts, not only had a lower mortality risk , they also were leaner. They had a smaller waist circumference and decrease obesity risk. Nuts can promotes satiety and also regulate blood sugar.

2. Heart healthy nutrients

Nuts contain about 13 to 18 g of fat per 1oz serving, primarily is monounsaturated and polyunsaturated. Beside, nuts provide 1 to 7 g of protein and 1 to 3 g of dietary fiber per ounce. They're delicious way to consume heart-healthy nutrients, such as unsaturated fats, fiber, vitamin E, potassium, L-arginine, phytosterols, and resveratrol. Nuts can be a part of healthful diet, because nuts are nutrient-rich, and cardioprotective foods. Study shows he fiber, phytonutrients or antioxidants in nuts, may contribute to the significant reduction of various cardiovascular risk factor, such as high cholesterol and increased inflammation and oxidation.

3. Variety of nuts

Nuts is so delicious and can be a part of healthy snack. You can added nuts into cooking or consume it raw.

Chia: Popular seeds

Chia seeds

Nutrient Composition

Consuming chia seeds without knowing the benefits is okay but to know about that is amazing. The seeds are rich source of ALA, fiber, minerals, and antioxidants. By caloric content, chia seeds are 53% fat, 35% carbohydrate, and 12% protein.

Major nutrients (7.4g) Dried chia seeds

Calories	36
Total fat (g)	2.27
Total MUFA(g)	0.171
Total PUFA(g)	1.751
ALA(g)	1.319
Total saturated fat (g)	0.246
Total Carbo. (g)	3.12
Protein (g)	1.22
Total fiber (g)	2.5
Soluble fiber (g)	0.327
Insoluble fiber (g)	2.219
Calcium (mg)	47
Potassium (mg)	30

Chia seeds can provide you with the good fatty acids which is majority of chia’s PUFA content is ALA (75%), the parent omega-3 fatty acid. Research found, people consuming a Mediterranean diet high in ALA experienced lower rates of death, hospitalization, and cardiac arrest. Higher plasma ALA was also found to inversely associated with fatal heart attack recurrence. In addition, as we increased dietary ALA in diet is associated with reduced risk of atherosclerosis, hypertension, and cardiovascular disease. Chia also contain 18 amino acids, including all nine essential amino acids. Besides, insoluble fiber is predominant in chia seeds, about 87% of total fiber content. 

Healthy weight

Preventing weight gain

Lovely greetings from us!!!

Remember handsome boy and beautiful sister, preventing weight gain while you still in healthy weight is very important. So now you need to start planning to stay at healthy weight. Healthy weight is where your BMI is still in normal range. Otherwise if you are overweight but still not planning to lose weight, therefore preventing further weight gain should be your goal. You need to bare in your mind, the goal is healthy weight.

How old is you now??? 20, 30, 40???  Whatever it is, as we age, our body composition gradually shift, the proportion of muscle decrease and the proportion of fat increases. With this shift, our body metabolism slows down and making it easier to gain weight. Muscle decrease also when people become less physically active, increasing the risk of weight gain.

But, forget all about the chances and risk of weight gain. Now we focus on preventing the weight gain. The good news is that weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily physical activity. Why good eating habits??? Because habits will change overall of your diet. Without good habits, soon healthy diet fail, especially when you not ready to change your habits or you don’t want to change. Yeah!! Changing habit is very difficult, but you the only one whose make the decision. Please put this in mind, or mind about it, haha just the same, by avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, T2DM, high blood pressure, osteoarthritis, and some forms of cancer.

The right eating plan

What is right eating plan??? You can follow the food pyramid or Malaysian healthy plate. A lot of eating plan, that is some of them. We have the DASH diet even though its design for hypertension, but benefits to normal people, we also can follow Mediteranean diet. The goal is to make a habit out of choosing foods that are nutritious and healthful. Most of eating plan, guide you to choose healthy foods, that provide all the essential nutrients needed to the body.

To prevent weight gain, then you’ll want to choose foods that supply you with the calories to maintain your weight. Every people’s calories vary accordingly, its depends on your weight, height, age, sex, and activity level. There will be calculation involve.

Get Moving!

Before we getting too old to be physically active, better to start now. In healthy eating plan, an active lifestyle will help you to maintain your weight. This will help you to burn excess calorie, this makes it more likely you’ll maintain your weight. Physical activity is integral part of weight management, it’s also vital part of health in general. It keeps your body fit, and more confident. Beside physical activity also help in reducing the stress. Regular physical activity can reduce our risk for many chronic disease and it can help keep your boy healthy and strong.

Self-monitoring

How frequent did you weight yourself?? Every day, every month, year?? As you want to maintain weight or prevent weight gain, you may also find it helpful to weight yourself on a regular basis. 1-2 times in a month. If you someone whose gain weight fast, check it once in weeks. With these strategies, you make it more likely that you’ll catch small weight gains more quickly. If weight is detected check this!!

·         Has my activity level changed?? Or drop??

·         Am I eating more than usual? Then you can keep food diary for a few days.

If you find yourself, where the problem, either you’ve decrease your activity level or made some poor food choices, make a commitment to yourself to back on track. Planning your reasonable goals which may help you get more physical activity and make better food choices.

The end….LOL

Pomegranate

Delicious fruits with beautiful red color yet full of benefits. Amazing ruby red. LOL

Facts about this amazing fruits

1. Ruby red
Is the traditional symbol of Christmas in Greece. Opps just add for extra information.

2. Anthocyanins
 Because of the red color, it rich in flavonoids called anthocyanins, antioxidants that help in lowering cholesterol, and reduce blood clotting also fewer markers of oxidative stress. Therefore this antioxidant also inversely associated with coronary heart disease.

3. Ellagic acid
Pomegranate also rich with ellagic acid; with the ability to prevent or slow the spread of cancer, and its potential to reduce obesity and other related metabolic complications such as type 2 diabetes, insulin resistance, nonalcoholic fatty liver disease and atherosclerosis.

4. Fibers
It's can provide you with 14%DV of satiating dietary fibers.

5. Pick and storage
Choose pomegranates that are plump, round, and heavy for their size. It last one month in a cool and dry place and two months in refrigerator

Why healthy diet seems difficult??

What behind this??

Healthy dietary practice must be a part of life to stay healthy throughout  life. But, many factors contribute towards the unhealthy diet and sedentary life styles. Personal, social & environmental factors is the main contributors. Individual factor is including lack of nutrition knowledge, motivation, and self monitoring. Even though peoples is getting smarter but with easily access to information via internet, some might get wrong facts about diet such as fad diet, detox drink, and etc. There are so many people claims as nutritionist and dietitian online. The best example is those that sell weight loss product online come out with many claims. People needs to get the right fact and information from the right sources, Do not easily belief to product that claims in curing disease, promote weight loss and boost metabolism. The individual factor also include the physiological factors. Example when the person eats sugary food or refined carbs, they tend to eats more since they do not feel full. Eat food with high fiber content can be helpful to promote satiety and feeling full longer. Refusal to eats fruits, vegetables and dairy product also is very common.

Social support is very important in healthy dietary practice. Family, friends, and community is very influence in our daily diet. Because we used to eats together and food choices must be acceptable by everyone. The problem is when we choose unhealthy diet such as fast food, dessert, midnight dinner and etc. Individual basis self monitoring is very important to build the best social support group in practicing healthy diet.

Environment factors included food availability, food ads, promotion, food outlet, restaurant and fast food, make people have so many unhealthy choice of food. Food and beverages industry is rapidly developing and not so many F&B industry follow healthy dietary guidelines.

#SukuSukuSeparuh

Peliknya tajuk sukusukuseparuh!!!

KKM ada melanjarkan pertandingan Selfie/Wefie untuk #pinggansihatmalaysia. Mana-mana yang berminat boleh la layari website KKM atau cari jea kat Facebook Page KKM.

Apa yang penting bukan pertandingan semata-mata. Apa yang ingin diterapkan ialah amalan pemakanan sihat dan seimbang melalui pinggan sihat(healthy plate).

Suku daripada pinggan kita hendaklah mengandungi sumber protein seperti, ikan, ayam, daging atau kekacang. Anda disarankan makan ikan sekurang-kurang 3 kali seminggu.

Suku daripada lagi hendaklah mengandungi sumber karbohidrat seperti nasi, mee, roti, bijirin dan ubian. Anda digalakkan mengambil sumber karbohidrat yang bijirin penuh tau wholemeal.

Separuh daripada pinggan pula terdiri daripada sayur-sayurandan buah-buahan. Bagi pesakit kencing manis disarankan mengambil hanya 2 hidangan buah setiap hari. Sayur-sayuran yang pelbagai warna dan bentuk amat digalakkan.

Jom makan secara sihat. Makan ikut pinggan sihat,

Apple Cider Vinegar for Weight Loss

ACV

The main component in ACV is Acetic acid which may interfere with the body's ability to digest starch. Studies show supplementation with ACV help lower the blood glucose levels. 

"Supplementation of a meal based on white wheat bread with vinegar reduced postprandial responses of blood glucose and insulin, and increased the subjective rating of satiety." E Ostman, et al,2005Vinegar Supplementation

With that, supplementation with ACV before meals, reduced postprandial responses and increase satiety. Therefore, it is seen to promote weight. As ACV is acidic, choose with label 5% acidity which is considered low acidity and tolerable to consume. As the acidity can cause teeth erosion and trout pain. Right doses is important since ACV is acidic, try to mix 1 Tbsp ACV with 8oz of water. Regular consumption with dietary modifications will show positive weight loss.

Anti-obesogenic effect of apple cider vinegar in rats subjected to a high fat diet

The study by H Boderbale, et al(2016).https://www.ncbi.nlm.nih.gov/pubmed/27209492 Study shows significantly decrease in body weight and food intake. Besides, it also decreases serum glucose levels  and improves the serum lipid profile by reducing plasma levels of total cholesterol, TG, LDL-c , VLDL and the total lipid, and increasing HDL-c. Apple cider vinegar  proves in the study to have a satiating effect, antihyperlipidemic and hypoglycemic effects, and seems prevent the atherogenic risk.

How to Eat Healthy

Did you find eat healthy is hard??? Eat right can be very enjoyable and fun. Depends on how you practice the healthy diet.

Here are simple tips to help you follow an overall healthy dietary pattern. Remember eat right is your choices. Choose to eat right is the best decision for your healthy living.

What to include in your diet!!

1. Fruits and vegetables
2. Whole grains or whole meal
3. Beans and legumes
4. Nuts and seeds
5. Fish and skinless poultry
6. Fat-free and low-fat dairy products
7. Healthy fats

What to limit!!

1. Sodium and salt
2. Saturated fats
3. Sweets and added sugar
4. Red meat- if eat select lean cuts

Avoid!!

1. Trans fats and partially hydrogenated oils

Tips for you

• Choose foods wisely, ingredients and content can vary each product and brands
• Compare nutrition information on food labels and choose products with the lowest sodium, sugars, saturated fats and free trans fats
• Make sure your calorie intake is balanced with energy expenditure
• Eat foods in reasonable portions. Avoid binge eating and extreme fasting
• Eat a wide variety of foods to gets all nutrients that body needs.
• Prepare your own foods and eats at home.

Eating right is about your attitude. Hard at beginning, but easy comes after. 

Enjoy healthy eating!!

Source: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/How-to-Eat-Healthy_UCM_307257_Article.jsp#.WAm_8-B97IU

Benefits of GREEN TEA

GREEN TEA

Hello, everyone and have a nice day. So, here is some benefits of green tea that we would like to share. Recently, there are a lot of food supplement for weight loss purpose contain green tea inside. And many of detox supplement contain green tea. Honestly, green tea is good to consume.

Green tea is rich in antioxidants about (60-80%) known as CATECHINS. Recently, many people claims green tea as cleansing food. But, NO current scientific evidence that shows cleansing effect by follow green tea detox diet.

1) Studies found green tea can help in weight reduction. They proposed antiobesity of green tea as green tea increase the energy expenditure, increase fat oxidation, reduce nutrient absorption and reduce appetite. With that its increase weight loss, reduce body fat and decrease abdominal fat.

2) Green tea can improve liver function in NAFLD patient. With consumption of high density catechins the serum ALT was seen to decrease.

3) Besides, green tea also can improve lipid profile and glycemic control. Studies found catechins showed higher potency against hypercholesterolemia and EGCG reduced the hyperglycemia significantly. They found the glucose lowering properties is not correlating with insulin but due to antioxidant nature of green tea.

So, because green tea is rich in antioxidants, it is beneficial for us. If you are tea lovers, you may add green tea in your daily life. To be healthy consume green tea without sugar added or any creamer.