INTERJECTION

Underline the Interjections.

1.

Hey! You left me behind.

2.

Ouch! That soup is hot.

3.

Oops! The plate broke. Well, I guess Ill go.

4.

5.

Hurray! We won the game.

6.

Wow! John hit the ball far.

7.

Hurry! I saw something scary in the cave.

8.

Alas! I cannot go with you.

9.

Shh! I heard something.

10.

Ah, I see what you mean.

Fill in the blank with correct interjection.

1.

Hey! He stole my watch.

2.

Ouch! That hurts.

3.

Ugh! I think Ill go.

4.

Eek! I hate rats.

5.

Aha! What a cute kitten.

6.

Ah! I lost my pencil.

7.

Oh! The bus left.

8.

Wow! How exciting.

9.

Well, I guess you can have my soup.

10.

Oops! I slipped.

PREPOSITION.

Fill in the blanks with these words: against, at, by, for, from, in, like, near, of, on, to, up, with.

1.She is doing a degree course ___at__ a university. 2. His trousers were washed __by___ the washing machine. 3. We had to climb slowly ___up__ the hill.

4. His house looks ___like__ a temple. 5. How many ___of__ the members will join the trip? 6. Don't lean that ladder _againts the wall. 7. I don't usually feel tired ___in__ the morning. 8. Have you heard anything _behind____ him yet? 9. My house is quite ___without__ to your school. 10. Put this __after___ your drawer and do not let anyone see it.

CONJUCTIONS.
Join each pair of sentences into one by using a suitable conjunction

1.

We will go for an outing. We will do so if the weather is fine.

2.

We had better get ready now. We may not have time to reach the airport.

3.

The meeting had to be called off. There was not enough quorum.

4.

Mr. Liew has been sick. He has been so since coming back from Japan.

5.

Do not start the rehearsal yet. The chairman has not arrived.

6.

The debating teams were very happy. Both were declared joint-champions.

7.

The players gave their best. They still did not win the match.

8.

We are proud to be Malaysians. We must fly the Jalur Gemilang on National Day.

9.

The boys were unhappy with their results. The girls were also unhappy with theirs.

10.

Let us be more serious in our revision. We may not perform as well as we want.

Answer

1. 2. 3. 4. 5. 6. 7. 8.

We will go for any outing if weather is fine. We had better get ready now, otherwise we may not have time to reach the airport. The meeting had to be called off as there was not enough quorum. Mr. Liew has been sick since coming back from Japan. Do not start the rehearsal until the chairman has arrived. The debating teams were very happy as both were declared joint-champions. The players gave their best, yet they still did not win the match. We are proud to be Malaysians, so we must fly the Jalur Gemilang on National Day.

9.

Neither the boys nor the girls were happy with their results.

10. Let us be more serious in our revision, or else we may not perform as well as we want.

SUMMARY OF HEALTHY FOOD

A summary of healthy foods: non-processed, organic, home cooked. The moment a food is fiddled about with, usually to improve shelf life, it loses nutrition. Admittedly this can be taken to the extreme of only eating raw food. Apart from the evidence of our own eyes when we see the proponents of this way of eating, in fact raw food is harder to break down and eating raw meat regularly is dicing with health. But without resorting to such extremes, even if the only change we make to our diet is to cook everything ourselves, then our health will improve. To make the meal satisfying add a reasonable amount of protein and good fat. Protein is best from animal or fish and reared as naturally as possible. The best is always wild so game is good. Since rabbit is a pest, it is a shame that we dont eat more of it. No species of animal or bird can withstand predation by humans. Wild fish is better than farmed fish but the big oily fish are to be avoided (tuna, shark and swordfish) since these are heavily polluted with heavy metals. Where farmed meat is concerned, this means looking for either organic meat or grass fed local meat. Small farmers may not have organic status but they frequently really care for their animals and do not stuff them with growth promoters, grains, ground up dead animals or unnecessary anti-biotics. It is certainly worth visiting local farmers markets to see if they can be tracked down. Their meat will be cheaper and healthier than bargain basement stuff found in many of the big supermarkets. What is frustrating these days is the difficulty of obtaining organic offal

and cheap cuts of meat. Protein is essential for good health and it neednt be as expensive as it is since these days it is all steaks and chops, a bit of stewing meat and the ubiquitous mince. So if there is a limited budget, then it is worth seeking out good sources of cheap cuts eg neck of lamb, pork hock, skirt of beef etc. Local farmers, here we come. It is also worth buying animal bones and making a stock out of them and using this as a basis for soups. This will increase the nutritional value of the soup as well as its tastiness. Adding good quality fat to a meal will make it much more satisfying. The good fats are the oils olive, coconut, avocado, macadamia. The other good fat is organic butter. If dairy intolerant, then clarify the butter by heating it up until it melts then scooping off the milk solids or straining the butter through muslin. The only thing I would question about the above video is the wisdom of drinking water immediately before a meal since this will dilute the stomach acid necessary to break food down. But it is important to drink water throughout the day. Water is best drunk either filtered or from glass bottles. Unfiltered tap water contains pharmaceuticals such as the pill and cancer drugs and is kept clean with Chlorine. None of these things do us any good.

So the simplest healthy eating guidelines:

Prepare and cook food from scratch. Vary each and every meal every day.

Dont be afraid to eat a good amount of animal or fish protein. Avoid protein grown with profits in mind and not our health. Buy cheaply produced meat now and pay the price later in health. Add a good amount of healthy fat to each meal. Buy organic as much as possible. Drink enough water.

REFENCES

INTERNET.
www.clareharding.com/a-summary-of-healthy-foods/ .
http://www.art.eonworks.com/articles/healthy_eating_habits.html

http://www.art.eonworks.com/articles/healthy_eating_habits.html

MAGAZINE
www.healthy-magazine.co.uk

Healthy beauty,Februari 2012,Published by River Publishing Robert holland 7 Barret.

BOOKS. J.C.LIM ,1201 Question Bank Grammar,2012 published by Pan Asia Publication Sdn Bhd.

REFLECTION

Healthy eating habits by Dawid Michalczyk Updated: 26 November, 2011

Disclaimer: This article represents personal views and should be treated as such. Implementation of any ideas contained herein can only be done at own risk. Original article location: http://www.art.eonworks.com/articles/healthy_eating_habits.html

Summary: Based on over 20 years of nutritional and dieting experience I describe my views on what constitutes a healthy diet and suggest a range of healthy eating habits. The diet is simple to implement and relatively low cost. I spend about US $250/month.

I have been experimenting with nutritional and dietary aspects of health since 1990 and keep journals about my observations. Over time, I tried several different diets - ranging from the politically correct ones to the highly controversial, along with diets of my own design. Although diets vary in their effectiveness - some can be very harmful - my general observation is that a healthy diet plays an essential role in the overall scheme of well being. Furthermore, there is no one diet that will work for everybody. Why eat healthy?

Eating the natural foods humans are well adapted at utilizing, enhances ones ability to cope with the reality of every day life. This in essence improves the probability of living a longer, healthier and happier life. Quality food consumption becomes especially important in the present world of high stress and pollution - making a healthy diet an essential aspect of modern self health care. Good health is the most important thing in life because it gives freedom. Freedom to pursue dreams and do all the things that poor health won't permit. Any significant health problem, chronic or acute, will Good health can lead to a better and bring your life balance out of order. Not just your more fullfilling life. own bodily balance but everything and anybody you normally interact with will be affected. Many relationships and activities will suffer in some way. You may not be able to fully support yourself and may have to rely on others. Illness strains relationships by making life of those around you more difficult. Basically a myriad of different problems will arise from poor health. Ultimately poor health limits what one can do in life - it imprisons you. I think anybody who seriously tried living healthier through a better diet, proper physical activity, adequate rest, and by addressing mental and spiritual factors have experienced a vast range of natural health benefits. Common benefits are overall better health and a sense of well being, better sleep, improved physical endurance and strength, sharper mental abilities and lower sleep requirements. Furthermore, no or little time, and money, and energy is spend on doctors, hospitals and health insurance bills. What is a healthy diet?

Since this article deals with healthy eating habits, a question remains to be answered: what constitutes a healthy diet? Unfortunately, there are more opinions about this than there are health experts. To further complicate the matter, dietary concepts change over time, leaving most people confused and uncertain about what or whom to trust. One solution to this problem is to become sufficiently knowledgeable about the relevant subjects and rely on reason to draw basic conclusions. Along with personal experimentation, such approach will enable you to establish healthy eating habits that work especially well for your body. This takes time and requires discipline, but considering the long lasting benefits a healthy diet can provide, the effort is more then well worth it.

Hunter-gatheres living on their traditional diets are virtually free of heart, cancer and other degenerative diseases common in the western world.

In order to determine the minimal basic requirements of a healthy diet, I concluded that it is safe to start with the following two objectives: 1. examine human diet over time - the foods humans consumed since the arrival of our species. 2. examine diets of ethnic groups known for their good health.

Looking at the type of diets humans lived on through out pre-history, provides good insights into the kind of foods human body is well adapted at utilizing and dealing with. Further, the diets of certain ethnic groups that are well known for good health - the people of Okinawa (Japan); traditional cultures in the Mediterranean region; and manyhunter-gatherer societies - suggest certain health promoting dietary habits. Upon closer examination of the above mentioned objectives, two main denominators emerged: A) diets are based on natural, whole or minimally processed foods in accordance to heritage. B) diets are lower in calories compared to a typical western diet. In the context of present time, one can therefore make two general assumptions in regard to the question of what constitutes a healthy diet: 1) generally, the less a food is processed the better. 2) eat less eat what is adequate, do not over eat.

The traditinal living Okinawans and people from the other Ryukyu Islands have the highest longevity in the world. This is partly attributed to diet, but also to other factors such as lifestyle, genetics, and mental well being.

Generally, the less a food is processed the better

The Homo genus includes modern humans and species closely related to them, and has been

estimated to be about 2.3 to 2.4 million years old. Thus starting with our earliest ancestors, for 99.9% of the existence of our genus we lived on foods that were either raw or minimally processed. The technology needed to increase food processing did not exist until very recently. It is therefore reasonable to assume that our bodies are best adapted at utilizing and dealing with the raw or minimally processed foods which sustained us, and our predecessors, for millions of years: fruits, vegetables, meats, nuts and seeds. Often, the more recent the food is, the more likely it is to be less beneficial or even directly harmful - possibly due to lack of full adaptation to such foods. For example, food cooking started about 500 000 - 250 000 years ago (depending on the source, the range may vary). During this time frame, it is likely that human species have at least adapted in some way to simply cooked animal and plant foods. On the other hand, the beginnings of grain consumption are much more recent. Evidence of earliest known, systematical collecting of grains for food goes back to about 23 000 years ago - giving less time for adaptation to grain based foods. Now, let's consider all the new, highly processed energy dense foods so popular today: fast foods, pizza, sweets, chips, Dried peaches are good convenience foods, canned foods, energy drinks, soft drinks, etc. for anemia, fatigue and Regular consumption of such foods, often coupled with excessive constipation. intake of popular stimulants like caffeine and nicotine, gave rise to hyper-active, fast-forward cultural norms of today that increase stress levels and worsen health problems. The dramatic rise in heart attacks, high blood pressure, stroke, cancers, diabetes, liver and kidney problems is a byproduct of our modern lifestyle. Considering the declining health of most western nations as opposed to good health of the ethnic groups described above, it seems reasonable that the most recent food inventions are directly harmful to human health. Further, it has been repeatedly observed that as ethnic groups around the world adopt the modern western diet, their health dramatically declines and they develop the same diseases that are so common to westerners. Not to mention the fact that the above diseases were far less common among westerners themselves barely 100 years ago. The more food is processed - through excessive cooking, pasteurization, homogenization, high heat, mechanical processing, etc, - the less natural and nutritious it becomes to a point of becoming a harmful burden to the body, rather than a useful and health promoting food. Some industrial processing practices deprive food of their nutrients to such high degree that the food has to be "enriched" by artificially adding some nutrients back into the food. This is especially true of flours where some vitamins are added after the processing is done.

Raw vegetables are generally higher in nutrients than cooked ones.

A good diet is based on natural, whole or minimally processed foods. A considerable portion of it should consist of foods that can be eaten raw, such as fruits and especially vegetables. Fermented or cultured, unpasteurized foods such as kefir, yogurt, cheeses, miso, sauerkraut and pickles are considered highly beneficial in many

cultures. Cooking should be minimal and only applied to foods that must be cooked in order to be edible. Ancestral heritage also plays an important role as certain foods may need to be excluded or emphasized. Eat less - eat what is adequate, do not over eat

During the past several decades, food in the western and westernized nations became increasingly affordable and more readily available than ever before in human history. This very fact combined with the enjoyment and stress relief that food consumption brings results in all too frequent over eating. Which again leads to the above mentioned health problems. In the past, as in the traditional way of living among the ethnic groups mentioned earlier, food consumption has been lower. Food quality, on the other hand, has been higher, with few energy dense foods that are so common today. Natural diet is essential to good health of any animal. Cows that freely graze on fresh plants out in the open, rather than being fed grains or corn, are healthy and result in healthy foods.

Finally, as an interesting note, it has been repeatedly confirmed through laboratory experiments on animals, including monkeys, that cutting down calories considerably lowers their susceptibility to diseases and prolongs their life up to 50%. Some scientists believe that life long caloric restrictioncan have similar effects on humans. Health promoting eating habits

Over time, through learning and experimenting, I worked out many healthy eating habits. I list the most important below. I feel they are essential to creating a solid foundation for good health. If you'd like to experiment with them, try one at a time, say for a few weeks, and observe how you feel. You may find that they will work quite well for you.

Avoid or minimize:

Sugar and processed foods. Avoid all junk, highly processed, canned and convenience foods. Avoid all foods with sugar (or simple carbs): most commercial yogurts, kefirs and juices, fruit, soft drinks, energy drinks, and sweets. All these foods are often very high in calories and harmful artificial substances, low in nutrients and high in simple sugars. Consumption of such foods has been linked with a variety of diseases including obesity, diabetes, immune system disorders, fungi overgrowth, cardiovascular diseases, malnutrition and cancer. Damaged or oxidized fats and high heat cooking. Avoid all refined or overly heated fats: margarine, any oil that is not cold pressed, leftover fat from cooking, all foods that contain hydrogenated or partially hydrogenated fats and trans fatty acids. Read the labels. Such fats are

considered to be among the most health damaging foods due to their damaged (oxidized) state (or the ease at which oxidation happens in them). Other foods to avoid include: polyunsaturated oils (except cold pressed in small quantities), any meat or fat that has been exposed to high heat like frying or grilling, powdered eggs and dairy (often found in baked goods), homogenized dairy products (except butter and cream, which are not homogenized), aged meats and cheeses and baked goods that contain dairy. Do not cook meat or fat at very high temperatures while exposed to air. Such practice will avoid fat and cholesterol oxidation - believed to be responsible for build up of arterial plaque and injury to arterial cells. Grilling and frying is especially harmful. Avoid eating the outer layer of meat and fat cooked in hot air, like in the oven. Steaming, or cooking in water through gentle simmering, are probably the healthiest ways of cooking. Polluted foods. Avoid or minimize consumption of foods polluted with unnatural, toxic or other unhealthy substances. Avoid consumption of fish and water animals unless certain they came from unpolluted waters. Especially predatory fish should be avoided as toxins accumulate in them in greater quantities. Minimize intake of all plant and plant based foods sprayed with pesticides and other chemicals commonly used to cultivate them. Avoid meats from animals treated with hormones and antibiotics. The best way to avoid all these harmful ingredients is to buy organic foods whenever possible. Later in this article I describe which foods are especially high in pollutants. Polyunsaturated fatty acids. Keep the intake of foods high in polyunsaturated fatty acids (PUFAs) low - mainly nuts and seeds and any products made from them (mostly oils) and containing them (especially commercially baked goods like breads and cookies and butter substitutes). One particular family of PUFAs, called omega 6, is especially dangerous when consumed in excess. Virtually all oils, except olive, flax, palm and coconut oils are high in omega 6 PUFAs, and some of them are widely used in commercial food production due to their low cost. PUFAs are unstable, they oxidize readily resulting in health damaging free radicals. High omega 6 PUFA intake have been repeatedly linked with cancer, heart and inflammatory diseases. If you are suffering from any of these diseases, reduce intake of all food sources high in omega 6 PUFAs from your diet - nuts, seeds, oils made from them and foods containing them. A small handful or two per week of freshnuts/seeds is healthy, especially if you eliminate all sources of processed foods high in omega 6 PUFA. Walnuts are especially good. NOTE: Omega 6 along with another family of PUFAs called omega 3 are essential for health. It is when one gets too much or too little of any one of them that problems arise. Which unfortunately is very common in the west. Many people are deficient in omega 3 and consumeexcessive amounts of omega 6 (which leads to the above described health problems). It is essential to keep the intake of these fatty acids within recommended range. Although nobody knows what the ideal range is, most experts seem to agree that the ratio between omega 3 to omega 6 should be between 1:2 to 1:6. I can only recommend to experiment with different rations to find out what works best for you. Mary G. Enig, PhD, a well known authority on fatty acids, writes in her "Know your fats" book that the minimum intake of essential fatty acids should be 1-1.5% of energy (kcal) from omega 3 and 2-3% of energy (kcal) from omega 6. So on a 2000 kcal diet one needs at least 2.2-3.3 grams omega 3 and 4.4-6.7 grams omega 6. Rich sources of omega 3 are flax seeds/oil, fish oil and fatty sea fish. All plant oils except olive, palm, flax and coconut are relatively high in omega

6, as are most seeds and nuts. Sunflower and sesame seeds are an especially rich whole food source. Fungi and mycotoxins. Minimize or eliminate consumption of unfresh foods that are especially prone to fungi and mycotoxin contamination: alcoholic beverages, spices, wheat, rye, barley, corn, peanuts, dried fruits and (even slightly) damaged fresh fruits. Mycotoxins are poisonous substances produced by certain molds and fungi which can cause a wide range of health problems including cancer, asthma, multiple sclerosis and diabetes. To minimize the health risk of these foods, make sure to buy only organic brands that come from reputable manufacturers and buy them as fresh as possible. The longer a food has been stored the greater its chance of becoming contaminated with molds and fungi. A couple of days is often enough for bread in the kitchen to get contaminated with invisible (at first) patches of molds. Always wash grains clean, and then cook them thoroughly by boiling them for at least few minutes before further cooking. This will lower the content of possible fungi in the grain. Mycotoxins are very heat resistant, even frying or roasting does not eliminate them. I know from experience that any food that is not too fresh, but especially bread that is high in rye or wheat often causes me aura migraine headache. Same goes for dried fruits, some spices, and many peanuts varieties. I suspect this could be due to the effect mycotoxins or fungi have on the liver (vision and liver function are closely related) as these foods are the only ones that cause me the aura migraine.

Emphasize and do: (The most important healthy eating habits are listed first)

Ensure balanced and adequate nutritional intake. The most important eating habit is about getting the right quantities of all essential-for-health nutrients and minimize the risks of getting too much or too little of any nutrient. Essential nutrients are nutrients that are required for healthy body function and can not be manufactured by the human body. They can only be obtained from a dietary source (or as supplements), and currently include: essential amino acids, essential fatty acids, vitmains and minerals. See the full list of essential for health nutrients and currently recommendedlevels of intake. Balanced intake of vitamins, minerals, proteins, carbohydrates and fats is fundamental for proper body function. Long term unbalanced intake, whether too low or too high, of just a single nutrient will eventually lead to health problems - and can including severe diseases like cancer, diabetes and many others. Eating a limited diet day in and day out will eventually lead to a deficiency of the nutrients the diet lacks, and excess body levels of the nutrients the diet is high in. Even a healthy diet that includes regular consumption of a single food that is particularly rich in some nutrients, like chocolate, can eventually lead to excessive body levels of the nutrients that chocolate is high in. Dark chocolate is especially high in copper, iron, and oxalic acid. Milk chocolate is high in sugar, which deplets chromium and other nutrients necessary for sugar metabolism. When the intake of essential amino acids is insufficient, protein synthesis (building cells and repairing tissue) comes to a halt. Immunity is also lowered as amino acids are needed to form antibodies to combat the ongoing invasion of pathogens like bacteria, viruses, parasites and fungi. Many health problems can be caused by insufficient protein intake. On the other hand, excess protein consumption will put extra stress on the liver and kidneys. It may result in loss of calcium, which eventually leads to osteoporosis or kidney stones, and other problems. Overconsumption of copper rich foods (tea, coffee, chocolate, cocoa, nuts, seeds, drinking water that runs through copper pipes, and others) can lead to a host of serious health problems like anemia, nausea, vomiting, moodiness, depression, heart disease, joint/spinal degeneration, increased susceptibility for infections, higher risk for some cancers, and other. Insufficient copper intake can lead to insomnia, depression, low immunity, vascular degeneration, premature graying of hair, and others. Taking supplements of nutrients that the body is not lacking or is already high in can lead to various health problems associated with excess intake of those nutrients. So if you are not deficient in magnesium and your diet is stable and provides adequate magnesium, and you start taking a magnesium supplement, you can then gradually develop health problems caused by magnesium excess. Other nutrients in the body will most likely be affected by high magnesium intake. For example, magnesium can lower Pears are a good source of the

potassium, or increase chromium depending on the ratios between minerals. It takes time and effort to bring the body into a relatively balanced state. The first step should consist of establishing the nutritional status of the body in order to treat nutritional deficiencies and excesses. Ideally, cellular analysis should be performed. Hair mineral analysis can be used as an alternative. Blood tests should not be relied on for establishing nutritional status of the body. The easiest way to ensure that you are getting a relatively balanced amount of vitamins and minerals is to acquire a computer program that automatically calculates the daily intake of nutrients based on the consumed foods (see Resources). That way one can also determine if there is a need to supplement any nutrients that may be low or lacking in the diet, and lower the intake of nutrients the diet is high in. The needed amount and type of proteins, fats and carbohydrates is probably best determined through blood type. This is why I recommend the Eat Right 4 Your Type diet developed by Dr. Peter J. D'Adamo. Following this diet, with some minor modifications, has given me the best results of all the diets I tried. Getting the right nutrition to maintain good health is a highly individualized matter. Nutritional needs vary (greatly) among people and depend on many factors like genetics, age, diet, state of health, climate, the amount of daily physical, mental and emotional activities, etc. Even moderate exposure to mental or physical stress may dramatically increase the amount of certain nutrients needed - far exceeding the Recommended Daily Intake. Overall, it is a good thing to supplement with low dosage, high quality (from reputable brands) vitamins, and a mineral and trace mineral complex if the daily nutritional intake from food is insufficient. The more natural and less processed the food, the better its health promoting value. Some nutrient loss always occurs during food processing, thus emphasize whole and minimally processed fresh foods. Such foods are rich in a variety of high quality nutrients like vitamins, minerals, antioxidants, enzymes, bioflavonoids, fats, carbohydrates, proteins and others including the ones not yet discovered. Replace white rice with brown rice; white bread with whole grain bread; sugar with small amounts of raw honey or dry fruit (if tolerated); canned foods with fresh. Always choose fresh over frozen, or if not available frozen over canned. Fresh foods taste better, have more nutrients in them, have no added salt, sugar or unhealthy additives. Less processed foods are also lower in potentially harmful chemicals that may have been introduced during the production process. For example, fruits or vegetables may contain remainders of the detergent used to wash it prior processing. All processing machines need to be maintained by cleaning and repairing, which again may introduce small amounts of harmful chemicals into the food. The longer the food processing chain the more potentially harmful chemicals may end in the food. Some may argue that the amounts are too small to matter, but the truth is that such artificial chemicals have never been part of human diet until very recently. Eat when hungry and do not overeat regardless of food. This habit helps create a balance in the body that leads to a healthier state of being by letting the body more naturally regulate its needs. Hunger is a signal. It indicates that the body needs and is ready for food. Fullness is another signal indicating adequate food intake. Conscious practice is needed to get a good sense for when to eat and how much. What works well for me is to eat within 30 minutes from the time I feel the very slightest hunger. Do not wait too long unless fasting or cleansing is desired. If hunger is never present (usually due to over-eating or eating unhealthy foods, or too

much fat in the diet), one should adapt healthy eating habits, correct nutritional imbalances, get adequate and proper amounts of daily exercise, rest, and address mental health issues. NOTE: This habit should not be followed if you have a chronic illness, are recovering from an illness or feel stressed in daily life. Under such conditions you should eat as soon as hunger is felt or even at regular intervals regardless of hunger. It is absolutely essential to provide the body with adequate and high quality nutritious foods to help cope with the demands of such situations. Variety and moderation in diet is important. By consuming a variety of healthy foods in moderation you get a more balanced intake of a wide spectrum of nutrients (vitamins, minerals, antioxidants, flavonoids, fats, etc) and lower the risk of getting too much, or too little, of any food or nutrient. Moderation and variety helps prevent allergies, malnutrition, overdose (of any nutrient), and lowers exposure to natural and man-made toxins found in many foods. Although moderation is an important healthy eating habit, it does not ensure a balanced nutritional intake. (Read the first item) Buy organic foods whenever possible. Until about the early 1900s all food was organic. It was the norm since the beginning of life on this planet. Modern agriculture industry practices have changed that. As a result, mineral-deficient soils are commonly used for plant cultivation. This created many problems. Humans and the animals we eat get food from plants, and plants get nutrients from the soil. Mineral-deficient soil results in mineral-deficient plants and the animals that consume them including humans. Thus the regular, non-organic, foods are of poor nutritional quality - often far lower then the natural or organic equivalent. Some scientists believe that human malnutrition caused by consumption of mineral-deficient foods is the root cause of many diseases. Taking supplements is helpful but may not be sufficient. New nutrients are being discovered frequently. Thus there may be hundreds or thousands of health promoting undiscovered nutrients. They may all be important and some may be essential to human health - but sufficient amounts may only be found in organic foods. Further, organic foods do not contain harmful pesticides, hormones or antibiotics frequently found in conventional foods. If getting organic foods is not possible where you live, it may be necessary to supplement with high quality (from reputable brands) vitamins, and a mineral and trace mineral complex in order to minimize possible malnutrition. Consume raw foods every day. Most of these raw foods should be vegetables, and little fruit. Fruits that are high in fructose should only be eaten in small quantities, ideally as snacks between meals. During summer time, one naturally craves more raw foods so up to half of the diet (by volume) can consist of raw foods, especially salads and vegetables. During winter, one naturally craves more cooked foods so raw food intake should be lowered. Foods that are edible in a raw state (fruits, many vegetables, sprouts, nuts and seeds) should be consumed on a daily basis either with meals or as snacks. Raw foods are great for improving digestion. Juicy fruits and vegetables are best eaten as a snack between meals. Ensure adequate fiber intake. Dietary fiber is the mostly non-digestible carbohydrate found in plant foods. There are several types of fiber and they all have different properties that are essential for good digestion and health. Adequate fiber intake help prevent cardiovascular diseases (heart and stroke), type 2 diabetes, cancer and gastrointestinal disorders. Fiber is also effective at eliminating toxins, parasites, and is the best remedy for constipation. The usual sources are vegetables, fruits, legumes, grains, nuts and seeds. The first signs of inadequate

fiber intake are constipation and long transit times. Healthy transit should take no longer than one day. Raw fruits and vegetables are best at helping with transit times. It has been estimated that about 35g of fiber a day is needed. Most people consuming the typical western diet get less then half of that. High fiber foods are: grains (bulgur and oatmeal are convenient sources), whole grain breads, legumes and beans (especially pinto and kidney beans), dried fruits (especially figs, apricots, dates, prunes, bananas) and nuts and seeds. Reduce levels of phytic acid and other anti-nutrients. Grains, legums, nuts and seeds are high in phytic acid and anti-nutrients like lectins and digestive enzyme inhibitors. Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract and thus interferes with the absorption of these minerals. Long term, excessive intake of foods high in phytic acid can lead to severe health problems caused by mineral deficiencies. Enzyme inhibitors can interfere with digestion. Soaking, fermenting, sprouting and cooking will largely neutralize phytic acid and other antinutrients. Fermenting also helps break down gluten, a hard to digest protein. The Weston A. Price Foundation has a very useful article on how to minimize phytic acid in food. And here is a simple method of soaking brown rice. This healthy eating habit is especially important to follow if you eat a lot of whole grains or make your own whole grain based foods like breads. Prolong the nightly fast. Unless very hungry, do not eat for 2-3 hours before bedtime. That way the nightly fast can be prolonged considerably. This gives the body more/adequate time and energy to perform the countless nightly tasks that are so essential to good health - rather than digesting the just eaten meal. This simple healthy eating habit should reduce your night sleep requirements by one hour or more, and make you feel more fresh and better rested in the morning. Periodically, for detoxification, do not eat for 2/3rd of the day. That is, eat only during an 8 hour period and leave the remaining 16 hours for elimination and assimilation.

Always properly wash fruits and vegetables before consumption. This lowers the exposure to agricultural chemicals used to cultivate plants, and harmful microorganisms. A frequently recommended way of washing fruits and vegetables is to first submerge them in water for 5-10 minutes - in order to loosen/soften any dried particles - then to gently rub the food item under clean running water. A more thorough procedure includes, after the initial washing, soaking the food in water mixed with some kind of suitable cleaning liquid for 15-30 minutes. There are many different recommendations as for what to use, but none seem to be completely effective at eliminating all harmful microorganisms. I usually use 50ml of vinegar for each liter of water and soak it for up to 30 minutes. Washing salad leafs is especially important as you can't peel its skin. Peel the skin if washing is not sufficient, especially if the surface is covered with a thin layer of wax. Steam vegetables that need to be cooked. Steaming preserves more nutrients. Do not overcook. Cooked vegetables should be crunchy when you eat them, not soft. Vitamin loss,

Blueberries are exceptionally high in health promoting antioxidants. They also have antibacterial properties and are good for vericose veins and urinary infections.

especially vitamin C, increases when exposed to higher temperatures. Less heat and shorter exposure (5 minutes or less) lowers the vitamin loss. Chew food well and eat at a comfortable pace. A very simple healthy eating habit, yet a highly effective and safe way of improving digestion. Digestion starts in the mouth as saliva gets mixed with the food during chewing. Saliva has many important properties. It contains an enzyme which initiates the breakdown of carbohydrates; it has anti-bacterial properties; helps nourish and repair the gut; it helps keep the mouth and teeth clean. By simply chewing food longer, or more thoroughly, you can significantly enhance digestion in a matter of days. Enzyme rich foods. Regularly consume enzyme rich foods: sprouts, raw honey, grapes, figs, avocados, bananas, papayas, pineapple, kiwi, mango and fermented/cultured foods (see above). Enzymes play a role in virtually all body activities. They are essential for maintaining proper function of the body, digesting food, and help repair tissue. Enzymes found in food are very heat sensitive. Even low heat (above 48C or 118F) will destroy enzymes in food. Thus obtaining food enzymes is only possible through raw food consumption, as cooked foods are depleted of all enzymes. Cultured and fermented foods. Regularly consume unpasteurized fermented/cultured foods like sauerkraut, miso, pickles, kefir, yogurt, etc. These are pre-digested foods that are high in probiotics (friendly bacteria) and enzymes which provide numerous health benefits. They help prevent intestinal infections from viruses and bacteria; help keep the intestinal lining healthy; can prevent diarrhea and can lower cholesterol levels. The Lactobacilli and Bifido bacteria, have been found to display anti-cancer activity. Ancestral diet. Consider the diet (and lifestyle) your ancestors had for thousands of years. You will most likely do very well on such a diet (with modifications based on modern nutrition) due to the long period of adaptation. For example, the traditional Chinese diet is high in carbohydrates and low in fat and protein; Europeans, on the other hand, have been eating less carbs and more protein and fat; North American Indians did not consume grains, etc. Enjoy simple meals. Generally, the simpler the food preparation the more nutrients are preserved and the easier it is to digest. Simple meals are easy and quick to prepare and use fewer resources like electricity and water - thus are more environmentally friendly and cost less. Eat juicy fruit by itself. Juicy or watery fruits are usually best eaten alone as a snack between meals - unless you can find a combination of foods that works well. For best digestion only eat one type of fruit at a time.

Good sources of protein

eggs any meat that comes from organic, free range animals that are fed their natural diet (hard to find) when not organic: lean poultry meat (high fat cuts are high in PUFA which oxidize readily during cooking and in the body; toxins accumulate in the fat) raw fermented milk products: sour milk, kefir, cheeses, etc (hard to find but sour milk and kefir is easy to make at home from regular (pasteurized) milk) kidney beans wild game (except predators) Organic, raw or minimally processed cultured milk and milk products are highly nutritious, easy to digest foods, rich in essential proteins, friendly bacteria, enzymes and Calcium. Eggs are an exceptionally good source of protein and are high in vitamins A, D, E and B12.

Most commercial (not organic) meats including pork and beef come from animals that have been fed unnatural diets based on corn/grains/beans. This changes the fat content of the meat making them higher in the harmful polyunsaturated fatty acids. Also, environmental toxins, known as dioxins, accumulate in the fat. Further, such animals are frequently given antibiotics and hormones - thus should be avoided. On the other hand, organic meats should be eaten with the fat, and skin and other parts if applicable, that are naturally part of the meat. Organic eggs, meats and milk contain the highest quality protein. If you can't tolerate regular milk and milk products you may have no problems with raw or fermented equivalents like sour milk, kefir or cheeses. Good sources of carbohydrates

vegetables fruits (in small quantities) whole or minimally processed fresh and mold free grains or foods made from: rice, oat, amaranth, millet, barley, wheat, etc. beans potatoes Rice is a gluten free grain. Brown rice is far richer in nutrients than white. Usefull for diarrhea.

Good sources of fats

avocados butter, especially if raw and from pasture fed cattle fresh, soaked or sprouted nuts and seeds (no more than a few small handfuls a week, due to high PUFA content) cold pressed oils that are low in PUFAs (coconut oil, olive oil, palm oil) full fat raw milk products (cheese, milk, cream, etc) from pasture fed cattle olives or first cold pressed (extra virgin) olive oil

Food shopping Coconuts and coconut oils I always try to find organic foods to avoid harmful substances have antiviral, antibacterial like hormones, antibiotics, pesticides, etc. The most and antiprotozoal properites. contaminated fruits are: raisins, cherries, peaches, Coconut oil is the best oil to strawberries, mexican (winter) cantaloupe, apples, apricots, cook with. Chilean (winter) grapes. And the most contaminated vegetables are: spinach, celery, green beans, bell peppers, cucumbers, cultivated button mushrooms, potatoes and wheat. Lean poultry is probably the safest meat to eat if not organic. I plan meals loosely, 1-2 days ahead. The meal preparation is very simple: meat and eggs are simmered in water, vegetables that need cooking are steamed. Since certain food vitamins become more bioavailable once exposed to low heat cooking, it is a good idea to alternate between cooked and raw vegetables. For example, Beta-carotene found in carrots becomes more absorbable after light steaming. I adjust the quantity of food according to how physically active I am during the day. I also take vitamin and mineral supplements. I use spices in small quantities along with high quality unprocessed mountain salt. Kefir or sour milk are made at home from organic full-fat, unhomogenised pasteurized milk. Sprouts are home grown as well for maximum freshness. Both are easy to make and require only few minutes of daily attention. Final thoughts

Although maintaining healthy eating habits can make enormous improvements to one's health, it's only one essential part of healthy living. The other parts are proper and adeqaute physical activity, mental and spiritual well being, and adequate rest. All need to be addressed in order to achieve better health.

There are no quick-fix solutions. No single food or pill - no matter how healthy - will bring good health that lasts. Good health is based on balanced approach to life on all levels of existence. But, life is change. The demands of life change. We change. Thus good health is a moving target, and the balance needs to be continually maintained by making adjustments. It's a life long process that should be practiced every day. Sprouted or soaked sunflower seeds Many chronic health problems are to a large extent are very nutritious, high in minerals, caused by inappropriate diet. In such case the and are one of the best sources of natural way to improve one's health is through self vitamin E. education about nutrition, ongoing personal experimentation with the learned knowledge, and close observation of the cause and effect the dietary changes have on the body and mind. Paying attention to the signals from the body is essential in order to gain and maintain good health. As one gets better at listening to the body, it becomes natural to self diagnose a lot of minor problems (which can become major if not paid attention to) and remedy them by simply adjusting the diet or other aspects of life. Finally, we are all different - what works for one person may not work for another - thus it's essential to learn about and experiment with nutrition to find out what works and what doesn't.

HEALTHY EATING
Healthy eating and living a healthy lifestyle has a lot to do with forming the right habits. Here are seven of the best habits you can develop when it comes to healthy eating. Start by picking one of them and making it a habit of your own before moving on to the next. Before you know it, you will have developed a much healthier eating lifestyle.

Drink Plenty of Water Your body has to stay well hydrated to perform at its best and to properly process all the nutrients in the food you eat. Drink at least 8 glasses of water a day. You may need even more water if you are in a hot environment like spending the day at the beach in 95-degree weather, or if you are exercising.

If you are trying to lose weight, add plenty of ice to each glass of water. Your body will burn energy to warm the water up to body temperature. Research has shown you can speed up your metabolism by 1/3 by drinking several glasses of ice water each day.

Eat Breakfast Youve probably heard this before; breakfast is the most important meal of the day. After not eating for the past ten hours, your body needs fuel to get you going. You will have more energy and will be more alert after eating breakfast.

A recent study has shown that women who eat breakfast will consume an average of 100 calories less during the day than their counterparts who skipped breakfast. If you are trying to lose weight, eating breakfast is a definite must.

Make sure your children eat breakfast as well. They will be more alert in school and able to concentrate better.

Dont Skip Lunch There are many days when we are tempted to skip lunch. We are trying to lose weight and want to save some calories; we dont have the time and end up working through our lunch break, or have errands to run. Lets take a look at what happens when we skip lunch. Blood sugar levels drop, metabolism slows down to compensate for the missing fuel and when you get home you are starving and eat everything you can get your hands on. Eat a light lunch each day. If you dont have time to go out, pack a brown bag lunch. Fix a turkey sandwich and some carrots or grapes in the morning and take them with you for a quick lunch at your desk.

Choose Your Snacks Carefully We all need to snack from time to time. In fact, its a good idea to eat two healthy snacks in addition to your three main meals. This doesnt mean that you can stop by the snack machine and grab a bag of chips or a candy bar.

Choose healthy snacks like fruits and vegetables, low fat yogurt, cottage cheese with applesauce, some whole-wheat crackers with cheese, or some trail mix.

Eat Your Fruit and Vegetables There is a good reason the 5-a-day campaign was started. We should eat at least 5 servings of fruits and vegetables a day, yet many of us get hardly any servings in at all. Grab a piece of fruit for a snack, add some banana and raisins to your favorite breakfast cereal, have a salad with lunch, and make it a habit to fix at least one vegetable side with dinner each night. A simple fruit salad of cut up fruit dressed with a touch of lemon juice and honey makes for a quick and delicious desert any night of the week.

Avoid Late Dinners With our busy lives we are always tempted to put of dinner until the last minute. Try to eat dinner at least 3 hours before you go to bed. This will give your body a chance to digest most of the food before you rest for the next 8 hours.

A strategy that has worked well for me is to plan dinner for the week ahead of time and making sure I have every thing I need in the house. It allows me to get dinner started as soon as I get home and cuts out the extra time it takes to dig through the cupboards trying to find something to make and then running to the store to get the remaining

ingredients.

Take a few minutes one day a week and plan the entire menu. Make a grocery list and shop for everything you need for the next few days. You may even want to post your menu on the fridge so other family members can get a head start on dinner if you have a late meeting at the office.

Keep a Food Journal Do you really know what you are eating each day? We often snack and eat more at regular meals than we realize. To get a better idea of what you are eating on a daily basis keep a food journal for a few days. All you need is a notebook and a pen. Write down everything you eat and drink in a given day. It is also a good idea to make notes about any emotions related to what you eat. For example, if you had a bad day at the office, and you have 2 slices of cheesecake after you get home as a result, write it down. Youll be able to analyze what causes you to choose unhealthy foods and at what times of the day you are most likely to grab unhealthy foods. Recognizing what you bad eating habits are is the first step toward correcting the behavior.

You will be amazed how much better you will feel by incorporating these seven habits of healthy eating. Give them a try and see for yourself. Over the next few months we will be discussing many other health related topics. Dont miss next months issue about easy ways to incorporate exercise into your daily routine.

A Reflection On My Writing
I used to be terrified of writing. Whenever I was given a writing assignment I was lost at where to begin. I was unsure how to write an essay, and I felt frustrated because I was making little progress. My husband also knew that I was a poor writer and she began helping me. She stayed at my side throughout the whole process and at the end of the project I felt as if he wrote the whole essay and I had just watched. I felt very discouraged and my confidence sank like the titanic. The more my husband added to the essay the less it reflected my thoughts and opinions. I recall feeling deep

down in me that I really wanted to write but was unsure were to begin. I decided to write down whatever came to mind. For the first task it divided onto three parts.There are a grammar,find out the preposition,conjuction and interjection,find the article about the envorement or,healthy or other topic.Then from the article we must write a summary. The first task it ok and I can find out the ten of each part of grammar.Then I found out the article abaout healthy food.The problem came when I want to do the summary.I dont know how to write a short sentences from the article but Im tried it.The end I got the summary.I dont know if the sentence true or not but Im try my best. then I think about how to write a reflection.what must I do and told.To write the reflection we must recall back what happen,why,how and other questions.Then I shared with my friend and learn what the things that we can write in the reflection.Otherwise Im. very stress to do this task because I do it by my own.There are nobody can help me. Interference school work and disturbing from my children make me very strong.I felt I can finished my asiggment and complete my task.A very Thanks to ALLAH because their bless I was finished my job.Thanks to all my children although there are always disturb on my work but there are really patience to accompany me to complete the work.Also thanks to the lecturers who were willing to provide information about this task. Actually this task gave me some information for once topic such as healthy food.Then I will knowed I have little useful knowledge to themselves, to our live and my family.I can also improved my English lesson and very confident to wrote a asiggment next time.I will try my best as soon Im a student and I learnt a lot of things to upgrade my grammar.Thank you.

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Content 1. TASK 1 -Grammar exercises. 1.1 Exercises of CONJUCTION. 1.2 Exercises of PREPOSITION 1.3 Exercises of INTERJECTION 2 .TASK 2 2.1 -ARTICLE 2.2 Main Point 2.3 Summary 3 .TASK 3 3.1 Reflection 4. 5 6. References Colaboration Apendix

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