Dumb Bell Exercises 1

Exercises for Abdominals

Crunch – Weighted

Leg Raise – Weighted

Side Bend

Exercises for the Back

Hyperextension – Weighted

Row – Standing (Two-Arms)

Row – On Knee (One-Arm)

Row – Bent-Over (Two-Arms)

Row – Bent-Over (One-Arm)

Back Fly – Prone


Deadlift – Stiff-Legged

Deadlift – Stiff-Legged (Half Motion)

Bend to Opposite Foot

Bend to Opposite Foot – Twisting


Chef’s Recommendation

Thai Dinner for Two


Tom Yum Goong

Pomelo Salad

Fried Prawn and Crab Cakes

Red Curry Duck

Dessert – Pumpkin Custard and Coconut Ice Cream, served with Fruits

Juice Cocktail – blend of fresh mint leaves, pomegranate, lime and lychee juice, topped with pomegranate pulp

Japanese Appetizer

Deep-fried Roll of Lobster and Sea Urchin Wrapped in Soybean Sheet

Overeating May Double Risk of Memory Loss

Older people who eat too much are at risk for memory impairment, a new study contends.

People 70 and older who eat between 2,100 and 6,000 calories a day may be at double the risk of these deficits in memory, which can be an early sign of Alzheimer’s disease, the study authors said.

“Excessive daily caloric consumption may not be brain-health friendly,” said lead researcher Dr. Yonas Geda, an associate professor of neurology and psychiatry at the Mayo Clinic in Scottsdale, Ariz.

“It may sound like a cliche, but we need to be mindful of our daily caloric consumption,” he said. “The bottom line is that eating in moderation, not in excess amount, may be good for your brain.”

The results of the study are due to be presented in April at the annual meeting of the American Academy of Neurology, in New Orleans.


Baked Cod and Potato


3 tbsp unsalted butter
3 lb Yukon Gold potatoes, scrubbed and cut into 1½-inch chunks
1 tsp coarse salt
1/2 tsp freshly ground black pepper
2 lb cod fillet (cut into 6 pieces)
2 tsp olive oil
1 tsp grated lemon zest
1 tbsp chopped chives


  1. Heat oven to 450°F. Place the butter in a shallow roasting pan or baking sheet (11 by 17 inches). Put in the oven until butter melts, about 1 minute.
  2. Add the potatoes and stir to coat with the butter. Sprinkle the potatoes with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper and stir well. Bake 20 minutes, turn the potatoes over, and bake another 10 minutes, or until crisp and lightly browned. Move the potatoes to the edges of the pan and place the fish fillets in the center of the pan. Sprinkle the fillets with the remaining salt and pepper and drizzle with the oil.
  3. Bake the fish until opaque throughout (about 10 minutes per inch of thickness). Remove the fish to a platter and sprinkle with the lemon zest and chives. Place the potatoes around the fish and serve.

Makes 6 servings.

Source: Women’s Weekly