Butik

ingin diwar-warkan di cni sepanjang aku myepikan diri dr aku telah mbuka sebuah kedai pakaian yg dinamakan Butik Kasih Ummy di dungun, terengganu. dh nama pn rakyat negeri trg kan. kat sn la aku mulakn tapak pniagaan ini. hujan emas di negeri org hujan batu di negeri sndiri. aku lg suka negeri aku. wahhhh ada nasi dagang, kerepok lekor, sata, otak2, ketupat sotong n byk lg la. x mau x mau cite. nnt aku sndiri yg tliur ^_^

kedai pakaian ini diuruskan oleh adik bongsu perempuan aku. aku cuma btindak mjaga akaun. klu blik kg br aku bpeluang utk sama2 turun padang. untuk pgetahuan kekawan blogging semua pihak kami turut menerima tempahan mjahit baju. untuk info lanjut blh LIKE ramai2 fan page kami kat facebook Butik Kasih Ummy. sokongan drp kekwn semua amat dihargai. tqvm kpd yg prnh n tetap setiap mjadi pelanggan tetap kami.

kpd anda yg berada di sekitar dungun n kawasan sekitarnya sila la bkunjung ke kedai kami. anda dijanjikn ngn tawaran harga menarik jika mjadi pelanggan kami. begitu jg kepada mereka yg mbeli secara online. anda pasti tdk akn kecewa. luv u all.

Kembalinya Aku Di Ruangan Ini

huh klu baca pd entry mcm beria sakan kn. walhal blum tntu aku dpt meluangkn byk ms bsenang lenang ngn blog kesygnku ini. begini la klu udah bgelar isteri, ibu n pekerja tetap kat dlm rmhtgga. yg seronoknya waktu keje n rehat leh dilakukan sesuka ht daku. yg ttangguh pn ada. hehehe....

sebenarnya keadaanku mbataskn masa yg ada utk aku bsiaran. utk dikongsi. kini aku ada hobby baru. hatiku terikat kuat dengan kecantikkn ORKID. semuanya disbbkn adik aku bena, ummy n cousin aku mex. koleksi yg aku ada ketika ini ada yg dibeli n ada jg dr pberian ehsan insan2 yg dinyatakn td. seronok bl mbaca cerita2 drp pgemar orkid. klu ada masa cuba singgah kat cni http://orchidibuandaisyah.blogspot.com/. kak tina byk mberi info2 bguna bg mereka br nk bjinak2 ngn orkid. anda bisa jatuh hati bl mbaca entry kak tina yg santai. wlaupn aku x kenal kak tina tp aku rs mcm dekat aje ngn dia. hehehe realitinya we all tggl x bjauhan pn. dia ddk kat bukit jelutong n aku kat sunway kayangan. kiranya bjiran jerk la.

k la. bl bkesempatan akn ku kongsikn lg kisah diriku. cewah jgn ko org muntah ijo udah ler. pd yg sudi mbaca ribuan terima ksh drp insan kerdil ini. yg x suka xpe la. nasihatku. x yah baca k sbb aku create blog ni just utk cite psl aku jerk. dh sah2 aku heroin dlm catatan nih. dh tntu ada watak2 tambahan yg x penting.

tp dh kire glamer la tu bl aku mentioned kat cni. x gtu. free2 jerk aku jadikn ko org bintang. hehehe...

ni ler rmh bunglo utk koleksi orkid yg ada...mcm x ckup jerk kn :)

4 Health Rules You Can Break Today

Photo: Mauricio Alejo

By Leslie Goldman

They're the imperatives for well-being that have been drilled into us forever--"Drink eight glasses of water a day!" "Eat nine servings of fruits and veggies!" "Stay away from red meat!" But it turns out that taking care of yourself isn't quite so black-and-white, says Harvard Medical School psychologist Alice Domar, PhD, coauthor of Live a Little! Breaking the Rules Won't Break Your Health. "Research is revealing that whoever wrote the old guidelines didn't have the whole picture, and that there are more paths to optimal health than we previously thought," Domar says. Happily, the new rules are more user-friendly than the old ones. Here, four tips to live by.

RELATED: Get Smarter By Eating Chocolate and Zoning Out

Old Rule: Drink eight glasses of water a day.

New Rule: Eat your water.

The recommendation to chug all that H2O was likely based on guidelines published in 1945. However, says Howard Murad, MD, author of The Water Secret, much of your daily requirement is contained in foods: Fruits, vegetables, beans, and cooked whole grains like oatmeal and quinoa (which soak up moisture in the pot) all deliver servings of water. And, as Murad points out, they offer the added bonus of nutrients: "Watermelon and cucumber are more than 90 percent water, but they also contain antioxidants. With a glass of water, all you get is water." You'll know you're hydrated when your urine is colorless or pale yellow and you're rarely thirsty.

RELATED: Top 10 Rules for Eating Right

Old Rule: Eat nine servings of fruits and vegetables.

New Rule: Fill half your plate with produce.

A serving of broccoli is about five florets. A serving of raw spinach, one cup. A serving of mango, roughly the size of a fist. "It's not surprising that people get confused over what, exactly, a serving is," says Washington, D.C., dietitian Rebecca Scritchfield. Her advice: Stop counting and instead make half of every meal produce. "You don't need a big mound on your plate. Six asparagus spears at dinner, a spinach salad at lunch, and a sliced banana and some berries at breakfast should do it." And quality counts: Even two or three daily servings of deeply hued fruits and veggies (like blueberries, bok choy, or red peppers) may help reduce your risk of cancer and heart disease, Scritchfield says. "It's like darts. The goal is to hit the bull's-eye. But hitting nearby is good, too."

RELATED: 5 Contemplations for Mindful Eating

Old Rule: Avoid red meat.

New Rule: Beef in moderation can be healthy.

Red meat was long considered a heart attack on a plate because it's high in saturated fat. But a 2010 study from the Harvard School of Public Health found that the cardiovascular risk comes from processed varieties, such as sausage, hot dogs, and cold cuts--not from steak, hamburgers, and other nonprocessed cuts. (The real culprits may be salt and preservatives). Red meat is a good source of iron and immunity-boosting zinc-two nutrients some women don't get enough of. Beef (especially grass-fed) also contains high concentrations of conjugated linoleic acid, a type of fat that may decrease cancer risk and help reduce body fat.

"But not all red meats are created equal," says Leslie J. Bonci, director of sports nutrition at the University of Pittsburgh's Center for Sports Medicine. She recommends choosing very lean cuts and avoiding anything labeled "prime," as it will have more fat marbling. And try not to eat more than three 4- to 5-ounce servings (about the size of an iPhone) per week.

RELATED: Exotic Grains That Can Improve Your Health

Old Rule: Keep your BMI between 18.5 and 24.9.

New Rule: Eat healthy, exercise, and let your weight settle naturally.

Physicians use BMI (body mass index)--a ratio of your weight to your height--as a tool to diagnose obesity. But critics say BMI ignores muscle mass, and a 2011 Obesity study notes that it also ignores a person's hip circumference. "People come in different sizes and shapes," says Joanne Ikeda, nutritionist emeritus at the University of California, Berkeley. "The idea that everyone should fall under 25 is ludicrous." A person can have a high BMI and still be healthy, Ikeda argues. Research supports the theory: A Journal of the American Medical Association study found that fit women--even if they were overweight according to their BMI--were less likely to suffer a heart attack than those who were out of shape. Ikeda advises her patients to stop obsessing over their BMI, eat a nutritious diet, and log 150 minutes of exercise per week. "A healthy lifestyle results in a healthy weight."

RELATED: Dr. Oz's Excuse-Busting Workout

The Real Barbie and Hubby

Tak jemu - jemu memandang wajah mereka. Kecantikkan kurniaan Allah. Kalau tengok cite kartun barbie aku ni mengalahkan anak - anak. Pernah hubby aku cakap kat aku, "Mama ni masa kecik - kecik dulu tak puas lagi ke tengok cite kartun." Hehehe..... Kepada sesiapa yang mengandung tuh tengok - tengok la selalu. Mana la tau anak yang bakal lahir nanti tetiba muka macam barbie ni hah. Kelassssssssss ko MARIA.....

.

MIL vs MENANTU

Maaf kiranya topik ini bisa membuatkan sesetengah pihak akan terasa mahupun tercuit hati. Tapi aku rasa ia wajar untuk diketengahkan kerana ada di antara kita sering memandang remeh akan hal sebegini. Walhal ia boleh menjadi barah yang maha bahaya yang senang - senang menular di kalangan kita.

Orang tua aku sering berpesan. Anggap la MIL seperti ibu kita sendiri. Ibu yang berjasa melahirkan kita di dunia ini dan bersusah payah serta bersengkang mata untuk membesarkan kita semua. Ya ku akui itu. Tapi bagaimana pula dengan mereka yang tidak bernasib baik yang mendapat MIL seperti gunting dalam lipatan.

Syukurlah sekiranya anda tidak perlu berhadapan dengan situasi sebegitu. Ada MIL yang sanggup memporak perandakan rumahtangga anak menantu semata - mata untuk kepuasan dirinya. Mereka sering beranggapan anak lelaki mereka adalah hak mutlak mereka. Sering mencampuri urusan peribadi rumahtangga anak mereka. Sehingga duit untuk isteri dipersoalkan kenapa perlu diberi sebanyak itu sedangkan dia sepatutnya mendapat habuan yang lebih banyak kerana dia telah membesarkan anak lelaki mereka.

Tidak cukup dengan itu, setiap gerak - geri anak menantu diperhatikan. Sanggup pula menjaja cerita tentang menantu pada kenalan juga jiran tetangga. Walaupun tidak tinggal sebumbung dia ada cara tersendiri bagaimana untuk mengetahui aktiviti menantu. Menipu dan melakonkan watak sedih adalah lumrah si MIL untuk disajikan kepada anak menantu. Agaknya kalau ada anugerah untuk MIL ZALIM, golongan ini la yang selayaknya memiliki trofi itu. Ironinya, tidakkah si MIL ini merasa bersalah dengan apa yang telah dia lakukan. Tidak mustahil juga rasanya si MIL ini akhirnya sanggup melakukan sesuatu di luar dugaan supaya anak dan menantunya bercerai.

Lain pula halnya dengan MENANTU yang tak sedar diuntung. Yang sesuka hati memperlakukan MIL seperti bibik dari seberang. Sampaikan seluar dalam sendiri pun MIL yang cuci, lipat dan simpankan. Urusan menjaga anak - anak diserahkan kepada MIL. Diri sendiri seenaknya membuta tak kira masa dan ketika. Boleh bersenang - lenang menonton tv rancangan kegemaran dari pagi sampai ke malam. Tidak pula ringan tulang untuk menolong membuat kerja rumah.

MENANTU ini memang kurang ajar juga tidak sedar diri. Sudah la menumpang di rumah MIL. Tapi berlagak seperti permaisuri dambaan ramai. Kalau muka macam kodok ditampal bedak dan badan macam dugong pakai korset usah berlagak seperti Miss Universe.

Bila MIL diperlakukan sedemikian rupa. Lain pula pada ibu sendiri. Bijak pula memberi alasan. Ibu tidak boleh melakukan kerja berat. Apatah lagi kalau kurang tidur. Nanti penyakit ibu datang lagi. Jadi ibu tidak boleh dibebani dengan masalah yang tidak sepatutnya. Ahhh... persis anak yang solehah.

Tidakkah si MENANTU ini ada otak untuk berfikir seketika. MIL pun sudah tua. Sepatutnya hari - hari tuanya diisi dengan amal ibadah. Ingin ke surau untuk mencari ilmu. Berehat setelah penat di waktu mudanya membesarkan anak - anak.

Kalau ada yang tersinggung ngan artikel ini aku mohon kemaafan. Tetapi kenapa pula perlu terasa kalau bukan anda pelakunya. Persoalannya kenapa wujud dua golongan ini di kalangan masyarakat hari ini. Kita kan 1 Malaysia. Tak kan tak faham bahasa kot. Renung - renungkan dan selamat beramal.

keluarga bahagia dambaan semua namun jika ada di antara kita yang busuk hati dan tidak ikhlas ia di ibaratkan cuba memeluk bayang - bayang di dalam mimpi

Apa yang dinyatakan di sini adalah melalui apa yang berlaku di sekeliling aku di kalangan teman - teman rapat juga di dalam keluarga aku. Sekadar meluahkannya di sini untuk dikongsi bersama anda semua. Jadikan panduan ke arah kehidupan yang lebih baik. Pandang pada sudut positif supaya kita faham apa maksud tersurat mahupun yang tersirat.

9 Habits That Can Do More Harm Than Good

• by Woman's Day, on Wed Aug 10, 2011 7:26am PDT

By Amanda Greene

The basics of staying healthy seem pretty easy to follow: Eat well, exercise, get enough sleep and you should be on the right track, right? Surprisingly, it can be more complicated than that. Oftentimes the very choices we make to benefit our health can be the same ones that hurt us in the long run. Read on to learn which unexpected habits—like brushing your teeth after every meal or slipping into a pair of comfortable sandals—might be causing you harm.

1. Compulsively using hand sanitizer.

If you reach for hand sanitizer any time you make contact with the outside world, you might want to take pause. Unless you’re in an especially germ-prone place like a hospital, soap and water will work just fine, says Richard Gallo, MD, PhD, chief of the Division of Dermatology at the University of California-San Diego. When you’re not near a sink, hand sanitizing gels can help, but be sure to read the label first. Recent research has shown that those containing triclosan may promote bacteria and virus resistance to antibiotic medications (this goes for antibacterial hand soaps that contain triclosan, too). Instead, choose brands like Purell, that contain at least 60% alcohol, which will kill 99% of bacteria on contact. Photo: Janine Lamontagne / iStock

2. Experimenting with skincare products.

Who isn’t tempted to buy the latest skin creams and serums promising to shed years from your face? While looking for something that works for you is a good idea, overhauling your routine every few weeks in search of the fountain of youth isn’t. “I’ve always encouraged my patients to create a daily regimen and stick with it,” says Jody Levine, MD, a dermatologist in New York City. “Women get easily bored with their beauty routine, especially if they don’t see results right away. It can take between six and eight weeks to see changes; if you’re using a product to increase collagen, expect to wait six months to see results.” She often cautions patients against constantly changing products, noting that it may cause adult rosacea (a condition that results in red, patchy and sometimes inflamed skin). “People may be forming sensitive skin by trying out too many different products with high levels of fragrance and other sensitizers,” Dr. Levine says. In lieu of always trying something new, stick with what works for you, or see your dermatologist to develop a new routine. And manage your expectations—according to Dr. Levine, a consistent regime should “keep your skin clear, clean and smooth. Make that your rule of thumb and don’t expect miracles, especially when it comes to over-the-counter antiaging products.” Photo: Shutterstock

3. Wearing flip-flops.

Forgoing sky-high heels and toe-pinching boots for the freedom of flip-flops is giving your feet a much-need break, right? Not exactly. Turns out, your summer shoes aren’t doing you any favors. According to Jordana Szpiro, DPM, a podiatrist and foot surgeon in Boston, “Flip-flops and other unsupportive sandals, which have no arch support and give no structural support to the foot, can lead to stress fractures since your uncushioned feet become strained when they try to support too much weight,” she explains. “Extensor or flexor tendinitis is also a common problem that happens as a result of trying to keep your flip-flips on—the muscles on top or underneath your feet overexert themselves while trying to grip your shoes.” She also advises against walking around shoeless, even if you’re by the pool or in your gym’s locker room. “Aside from not giving your feet any support, going barefoot can also be challenging for those prone to infectious skin diseases such as plantar warts and athlete’s foot, which are easily spread poolside, in pedicure salons and in gyms.” But that doesn't mean you need to spend your summer in closed toe shoes. Dr. Szpiro recommends comfortable sandals that also provide plenty of support, like styles from Fit Flops, OrthoHeel and Mephisto. Photo: Stockbyte / Thinkstock

4. Brushing your teeth after every meal.

Rushing to brush immediately after every meal may seem like a great way to keep your oral health in check, but according to Greg Diamond, DDS, a New York City periodontist, it’s better to hold off. Food can leave acid on your teeth, which can weaken the enamel, “and brushing while the enamel is in a weakened state can actually scrub the enamel away.” To dislodge any food particles that may remain after eating, he recommends simply rinsing your mouth out with water and saving the brushing for morning and night. Then when you do brush, be sure to do so in a circular motion. According to Dr. Diamond, this will improve your chances of removing harmful bacteria between the teeth and gums. Brushing up and down or back and forth, on the other hand, can leave behind harmful bacteria, causing gum disease; while applying too much pressure can lead to receding gums. Photo: Shutterstock

5. Doing only cardio when you work out.

It’s easy to assume that the best way to lose weight is to stick to the same cardio workout, but “if you only do cardio, your body will become so accustomed to the routine that you’ll start to burn less fat over time,” says Joseph Ciccone, DPT, CSCS, a physical therapist at ColumbiaDoctors Eastside Sports Therapy in New York. Plus, going through repeated motions on the treadmill or elliptical machine can create tight muscles and lead to injury. Trade in a few of your cardio workouts for circuit training, which involves doing a number of different strength training exercises with little rest between moves in order to keep your heart rate up while also working out your entire body, ensuring that you’ll burn the most calories—without burning out. Integrating resistance training into your routine will create muscle mass, which will help you burn more calories throughout the day, even when you’re at rest, says Jennifer Fleischer, exercise and nutrition coach and owner of Holistic Fitness in San Francisco. She also recommends revamping your cardio routine by mixing in interval training once a week. Try doing 30 seconds of high intensity motion, whether you’re on the treadmill, elliptical machine or in the swimming pool, followed by 90 seconds of recovery at a moderate pace, working your way up to 10 repetitions. The bursts of intensity followed by recovery will effectively and efficiently blast calories and fat. Photo: Shutterstock

6. Skipping meals to “save up” for later.

“Women have gotten into the habit of saving their calories for the fun stuff later on,” says Danine Fruge, MD, associate medical director at Pritikin Longevity Center + Spa in Miami. For example, many women will hold off on eating lunch so that they can have a few glasses of wine to unwind at the end of the day. Not a problem as long as you’re carefully allocating your calories, right? “Unfortunately when you don’t eat breakfast or lunch you can develop cravings and irritability, which can lead to overeating later on in the day,” she explains. A smarter approach to eating: Fill up on protein-packed meals and nutrient-rich snacks that'll keep your satisfied all day, so when dinnertime or cocktail hour rolls around you won’t be tempted to fill your plate with calorie-rich and high-fat foods. Photo: Andrey Kuzmin / Thinkstock

7. Drinking only bottled water.

By reaching for a bottle of H20 you may think you’re doing your body some good by avoiding tap water, which can be filled with who-knows-what. But that's not the case. “Bottled water contains no fluoride, and we’re seeing more and more adults suffer from a fluoride deficiency, which can lead to tooth decay,” says Dr. Diamond. “Instead, fill your glass with water purified by a Brita or PUR water filtration system” which will keep your water free from impurities commonly found in tap water, but still allow you to reap the benefits of fluoride. Photo: Shutterstock

8. Cleaning with disinfecting products.

While keeping your home pristine and germ-free may seem like the path to perfect health, using cleansers that boast antibacterial or disinfecting properties could have the opposite effect. “These products haven’t been proven to be any more effective than regular cleaning products, and there is significant evidence that the chemicals in these disinfecting cleansers—called quaternary ammonium compounds––can lead to asthma,” says Rebecca Sutton, PhD, senior scientist at the Environmental Working Group. Other cleaning product chemicals to avoid include 2-butoxyethanol, which the Environmental Protection Agency considers a human carcinogen and has been linked to cancer; alkylphenol ethoxylates, which can disrupt hormones; and ethanolamines, which can cause asthma. But because cleaning product companies aren’t required to list most ingredients on their product labels (you can call or go online instead), it can be tough to know what to buy. However, Seventh Generation, an eco-friendly company, clearly lists their ingredients on their labels, so that's one option. Another, which Dr. Sutton recommends, is cleaning with a mixture of one part water and one part vinegar, or scrubbing surfaces with baking soda, both of which have natural antibacterial properties. She emphasizes that when it comes to ousting germs, the key is cleaning often and thoroughly—not blasting every surface with the harshest cleaner you can find. “Your goal should be to clean regularly,” says Dr. Sutton. “That way you’ll get rid of dirt, so there’s no place for bacteria to grow.” Photo: Shutterstock

9. Loading up on nutritional supplements

When it comes to vitamins and minerals, more is better, right? Not always, says Christine Rosenbloom, PhD, RD, professor emeritus at Georgia State University. “People often take nutritional supplements without really understanding what they’re consuming, or if they really need them.” Because so many foods are fortified these days, she notes that chances are many of us don’t have any major nutritional deficiencies. If you are already getting enough of what you need, the best case scenario is that the supplements will have no effect on you. But there are more serious side effects of carelessly popping pills: Vitamin A in large amounts can be toxic to a developing fetus, vitamin C in large doses can cause gastrointestinal distress as well as interfere with glucose readings in people on diabetes medications and too much vitamin B6 can cause nerve damage. Since a 2009 study in The American Journal of Clinical Nutrition concluded that in the absence of a deficiency, eating food instead of taking supplements should be the primary way to fulfill nutritional requirements and deliver health benefits, Dr. Rosenbloom suggests visiting MyPyramidTracker.gov where you can input the foods that you eat daily and the site will tell you what you need to add to your diet. If you find out that you need to up your intake of, say, calcium, “try integrating calcium-rich foods into your diet, like a glass of skim milk or a spinach salad,” before making a beeline to the supplements aisle. If you do learn that supplements are the best choice to remedy a deficiency, look for "USP" printed on the label, which signifies that the pill meets the standards of the testing organization U.S. Pharmacopeia. Photo: Shutterstock

Article originally appeared on WomansDay.com:

Spring Clean Your Body: Top 10 Detox Foods

• 
  by The Editors at RealAge, on Fri Apr 29, 2011 11:26am PDT

Want to baby your liver? Keep your GI tract fit? Flush out toxins? These 10 foods -- many of them chosen by RealAge experts Drs. Oz and Roizen -- can spring clean your body and keep refreshing your vital parts all year 'round. No need to fast. Just take these three steps:

• "Eat clean," avoiding processed foods and chemical additives.
• Stay well hydrated by drinking lots of filtered water.
• Include some of these 10 foods in several meals throughout the week.

The Detox Top 10

1. Leafy green vegetables. Eat them raw in a salad, throw them into a broth, steam them and mix with rice or add to an omelet, or puree them into juices. The chlorophyll in greens helps swab out environmental toxins (heavy metals, pesticides). It's also an all-around liver protector, which your liver needs since it's your major domo detoxifier.
2. Lemons. Fresh lemonade made with filtered water will keep you hydrated, and its vitamin C helps convert toxins into a water-soluble form that's easily flushed away. (Add some pureed greens -- see above -- to further bolster your C level.) Here's another cleanse that really works.
3. Watercress. Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps the flushing process. Plus cress is a mineral mine, rich in iron, calcium, phosphorus, and potassium.
4. Garlic. Add it to everything -- salads, sauces, spreads. In addition to the heart-friendly bulb's cardio benefits, it activates liver enzymes. Research also indicates that garlic diminishes a process that creates cancer-causing compounds in your body.
5. Green tea. This antioxidant-rich brew is one of the healthiest ways to get more water into your system. Bonus: It contains catechins, which speed up liver activity. Learn more about how to love your liver.
6. Broccoli sprouts. They pack 20 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable. Research suggests that eating the sprouts (they have a radish-like taste) kills off H. Pylori bacteria that causes stomach irritation and ulcers.
7. Sesame seeds. They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that's a staple of Middle Eastern cooking.
8. Cabbage. There are two main types of detoxifying enzymes in the liver, and this potent veggie helps activate both of them. It's the largest member of the Brassica veggie family, all of which delivers colon-cancer fighting isothicyanates and vitamin C. Coleslaw, anyone?
9. Psyllium. This plant's bursting with soluble fiber, which mops up toxins (cholesterol, too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon, or have psyllium-fortified Bran Buds for breakfast. (Start with a small amount and gradually increase your dose as your GI tract becomes used to it.)
10. Fruits, fruits, fruits. They're full of almost all the good things listed above -- vitamin C, fiber, nutritious fluids, and assorted antioxidants. Besides, nothing tastes better than a ripe mango, perfect pear, or fresh berries.

Ultimate Detox Recipe: Easy Wilted Garlic-Sesame Salad

Toss dark green leafy vegetables in hot, garlicky oil for a cleansing -- and delicious -- dish.

4 servings, about 65 calories each

1 tsp. olive oil

1 clove garlic, minced

1 lb. spinach, stemmed,

or 1 lb. Swiss chard, stems sliced, leaves torn

or 1 lb. mixture of spinach and watercress

Salt and freshly ground pepper to taste

1 tsp. sesame seeds for garnish

Warm oil in large skillet over medium-high heat. Add garlic and stir until lightly browned, about 45 seconds. Add greens (do in two batches if necessary) and toss until just wilted, 2 to 4 minutes. Season to taste with salt and pepper. Sprinkle with sesame seeds.