❤ By Chloe: July 2008

Friday, July 25, 2008

Closer

01.Jem-Come Closer	07.Bebel Gilberto-Mais Feliz
02.Damien Rice and Lisa Hannigan-The Blower's Daughter	08.The Devlins-World Outside
03.Damien Rice-Cold Water	09.MIDIval PunditZ-Dark Escape
04.Suzanne Vega-Caramel	10.Prodigy-Smack My Bitch Up
05.Bebel Gilberto-Samba Da Bencao	11.The Smiths-How Soon Is Now
06.Bebel Gilberto-Tanto Tempo	12.Renee Fleming-Bella vita militar

Closer

导演: Mike Nichols
编剧: Patrick Marber
主演: Julia Roberts / Jude Law / Natalie Portman / Clive Owen
官方网站: http://sonypictures.com/movies/closer/

剧情简介 · · · · · ·

　　四个男女之间的反复关系，在爱情里追逐和厌倦。Dan（ Jude Law ）是作家，他爱上了舞女Alice（ Natalie Portman ）。Dan对Alice炽热燃烧的爱情给了他灵感和激情，但厌倦也随之而来，他内心在寻找另一个人的爱，终于他遇上了摄影师Anna（Julia Roberts ）。
　　Anna和另一个年轻人Larry（Clive Owen），在爱的游戏里相互试探和接近。但是Dan的进攻也让她动了情。讽刺的是，Anna的情人Larry，也和Alice有了瓜葛。
　　于是，躺在他们身边的人，未必是他们心里想念的那人。

Jason Mraz - We Sing, We Dance, We Steal Things

Make It Mine	Details In The Fabric
I＇m Yours	Coyotes
Lucky	Only Human
Butterfly	The Dynamo Of Volition
Live High	If It Kills Me
Love For A Child	A Beautiful Mess

Monday, July 21, 2008

4 Simple Rear-Tightening Exercises

This behind-strengthening routine is guaranteed to get your glutes in gear

Jonathan Pozniak

1 of 5

A recent study funded by the American Council on Exercise found
that the four basic moves shown on the following pages are the most
effective at targeting the gluteal muscles. Whether you're a regular
exerciser or a fitness newcomer, do them three times a week to round
out your routine — and your lower half.

Before

Warm-Up:
A few minutes of cardio before these moves will get your blood
circulating and limber up your joints and ligaments, making them less
prone to injury, says trainer Keli Roberts. Try marching or jogging in
place or jumping rope for five minutes.

Tip: To make the most of each move, concentrate on tightly squeezing the gluteal muscles during the entire exercise.

After

Cooldown:
A stretching routine will help alleviate post-exercise soreness, says
Roberts. The best one for the glutes: Stand in front of a counter or a
railing and hold on for balance. Place your right ankle on top of your
left knee and bend your left leg, as if you’re lowering into a chair.
Repeat with the other leg.

Front Lunge

How to Do It: Stand with your feet hip-width apart, hands on hips (shown, Step 1).

Keeping
your chest lifted and back straight, take a large step forward (about
three feet) with the right foot so the knee is bent 90 degrees and the
thigh is parallel to the floor (shown, Step 2).

Keep your knee centered over your foot. Push off the right foot to return to the starting position.

Repetitions:
Do eight lunges with the right leg; repeat with the left. Start with
one set of eight reps on each leg and move up to three sets of 15.

Bonus Benefits: Aside from working your rear end and
thighs, the front lunge challenges your balance and coordination and
firms your core a bit, says Tom Holland, an exercise physiologist in
Darien, Connecticut.

Make It Harder: Add extra weight to further challenge
yourself. Do the lunges while holding dumbbells or wearing a backpack
containing one or two heavy books (make sure the straps fit snugly at
your shoulders).

One-Legged Squat

How to Do It:
Stand with your feet hip-width apart, knees slightly bent, and
shoulders unhunched. Hold the back of a chair or the arm of a couch for
balance.

Bend your left knee 90 degrees so that the sole of your foot faces away from you (shown, Step 1).

Visualize
sitting back into a chair as you bend your right knee into a squat
(shown, Step 2). Keep your left foot raised behind you throughout the
exercise. Make sure your right knee remains directly over the right
foot — do not turn it in or out or extend it over your ankle.

Push up from the sole of your right foot as you straighten that leg and return to the starting position.

Repetions: Do eight reps on each side, working your way up to three sets of 15 on each side.

Bonus Benefit: Squatting on one leg, even if you use a chair for help, will improve your balance.

Make It Harder: Hold your hands at your hips rather than on the chair — you’ll need to use your abs to keep from wobbling.

Hip Extension

How to Do It: Start on your hands and knees, with your shoulders directly over your hands and your hips over your knees (shown, Step 1).

Tighten your abdominals and keep them engaged throughout the set.

Lift
your left leg into the air until the sole of your shoe is facing the
ceiling and your thigh is parallel to the floor (shown, Step 2).

Slowly lower the knee until it’s hovering just above the floor, then lift and lower eight times.

Switch legs.

Repetitions: Work up to three sets of 15 reps on each side.

Bonus Benefits: This move also tightens the abdominals and strengthens the muscles in the lower back.

Make It Harder: Try it with your back leg extended
straight out behind you. When you can do this move easily, add an abs
challenge: Raise your right arm and hold it parallel to the floor as
you lift and lower your left leg. After one set, switch arms and legs.
You’ll need to engage your core to keep your body stable.

Step-Up

How to Do It: Stand in front of a step or a staircase with hands on hips.

Place your left foot flat on the stair (shown, Step 1).

Lean
forward, push up through the left heel, and straighten that leg. Your
right leg should be bent behind you when you come up (shown, Step 2).

Return
to the starting position, keeping your weight on your left leg the
entire time. (Your right toes should touch the floor for balance only.)

Repetitions: Do eight reps on the left leg, then switch sides. Work up to three sets of 15 reps on each side.

Bonus Benefits: The step-up also harnesses the strength of your hamstrings, thighs, and calves.

Make It Harder: When you come up onto your left leg,
bring your right knee up high in front of you, until the right thigh is
parallel with the floor. (The leg remains bent, with the sole of the
foot facing the floor.) Do the same thing on the other side. This will
challenge your balance, stretch your hip flexors, and work your core.

4 Simple Exercises for Strong, Shapely Arms

Do these exercises three to four times a week and within a month you’ll start to see ripples you never knew you had

Warm-Up: Do three minutes of cardio before your arm routine
to increase your heart rate, loosen your muscles, and help avoid
injury. Jumping rope, climbing stairs, and walking on a treadmill are
great options. Once your torso begins generating a little heat, do two
sets of 24 small (about five inches in diameter) arm circles to warm up
your biceps, triceps, and shoulder muscles. Move your arms forward for
the first set, backward for the second set.

Cooldown:
Stretch the muscles you just worked to reduce soreness and maximize
flexibility. Sit in a chair, extend your arms in front of you, one over
the other, and clasp your hands to stretch out your biceps. Switch arms
and repeat. Then bend forward and clasp your hands behind your back.
Lift them gently for a deep stretch in the triceps.

Tip: If you don’t have hand weights, use cans of food or water bottles filled with sand or uncooked rice.

Push-Pull Kickback

How to Do It:
Stand in a squat position, legs shoulder-width apart, knees bent at
about 45 degrees, and chest leaning slightly forward. Hold a light
dumbbell (three to five pounds is a good starting point for all these
exercises) in each hand, palms facing your thighs. Bending your arms,
bring your fists up toward your torso, in front of your armpits. Push
the dumbbells straight out in front of you, fully extending your arms,
knuckles up. Bending your arms, pull them toward your armpits and
extend them back behind you until they’re straight (shown). During this
part of the exercise, pretend your upper arms are glued to your sides
to better isolate the triceps. Do three sets of 12 repetitions.

What It Does: Works your chest and triceps. You’ll see
results along the backs of your arms and in the area where your
shoulders meet your chest.

Shadowboxing

How to Do It:
Stand upright, legs spaced slightly wider than your shoulders, hands in
front of your face (like a boxer getting ready for a bout), with a
light dumbbell in each hand. Extend your right fist as if you were
hitting someone in the face, angling the punch toward the opponent’s
opposite ear. As you pull your arm back, imagine that you’re ducking an
incoming punch and bend your knees into a squat. Stand and repeat with
the other arm. For the next punch, move your fist in a rapid upward
motion, as if hitting someone just under the chin. Squat, stand, and
repeat with the other arm. For the last punch, extend your arm as if
punching someone on the side of the jaw with your knuckles (shown).
Squat, stand, and repeat with the other arm. Do two to three sets of
punches, 10 seconds for each set.

What It Does: Works your biceps, triceps, shoulders,
and upper back — the whole package. The squats will develop your glutes
and quadriceps. The rapid and dynamic moves will give your heart a
workout, too.

Double Biceps Curl

How to Do It:
Stand upright, feet close together, knees relaxed. Hold a dumbbell in
each hand, pressing your elbows close to your sides, palms facing
forward. Bend your arms so your forearms form 90-degree angles in front
of you. Squeezing your biceps, slowly lift the weights up toward your
shoulders. Lower your arms to the starting position. Palms facing up,
slowly curl your arms back up, this time to the outsides of your
shoulders (shown). Again, remember to press your upper arms tightly
against your sides to really work the biceps. Do three sets of 12 reps.

What It Does: Works the very centers of the biceps from multiple directions, creating chiseled definition.

Standing Push-Up

How to Do It:
Stand facing a desk or a sturdy ledge. Place your hands shoulder-width
apart on the surface in a push-up position and place your body at a
45-degree angle with the floor. Pull your navel inward and balance your
weight on the balls of your feet (shown). With elbows close to your
sides, bend your arms and bring your chest toward the desk as low as
you can, inhaling as you descend. Slowly push yourself back up to the
starting position, exhaling as you rise. Do two to three sets of 8 to
10 reps. To increase the challenge, do half the sets underhanded,
gripping the desk or the ledge from below. This focuses the benefits on
the lower triceps, which most women have a particularly hard time
firming up. As you improve, intensify the exercise by moving your hands
closer together.

What It Does: Strengthens your triceps as well as your abdominals and shoulders, which can improve overall posture.

realsimple.com

Beauty Expiration Dates

Your products won’t last forever, but here’s a comprehensive list of cosmetics and how long you can expect to keep them

Anti-aging and acne treatments: Three months to a year. Antioxidants are easily oxidized, so be on the lookout for any changes in color.

Body lotion: Two to three years, particularly if it’s in a pump container.

Shampoo, conditioner, and shower gel: About three years.

Bath oil: One year.

Sunscreen: Check the package for an expiration date.

Mascara and liquid eyeliner: Three to four months. Make sure you’re diligent about replacing these items to prevent contamination and infections.

Eye and lip pencils: Three to five years. Sharpen them before each use as a way to preserve them and keep them clean.

Lipstick and lip gloss: Two to three years.

Foundation:
About two years. Most bottles are designed to last that long. And if
you don’t use it, chances are you didn’t love it to begin with.

Perfume:
About two years. To get more mileage out of a perfume, resist the
temptation to display a pretty bottle on your vanity. Instead, stash it
away in a cool, dark place.

Nail polish: One year.

Hairstyling products: Three to five years. Most are alcohol-based, which helps preserve the formula.

Bar soap: Up to three years.

Shaving cream: About two years.

Deodorant: Up to two years.

February 2007 realsimple.com

Wednesday, July 16, 2008

米飯的健康魅力

為了維持身體的健康，均衡飲食攝取均衡營養自然是非常重要的一件事。現代人的飲食生活充斥著太多的問題，高熱量、高脂肪、低纖維……甚至為了減肥而不當節
食，這些都會影響身體的健康，實在需要改善。你恐怕不知道，想要改善惡質的飲食生活，是可以從吃「飯」開始做起的。究竟米飯有何神奇之處？現在就來告訴
你。

●腦部與身體活動的熱量來源
日常生活飲食中，不可或缺的營養要素可經由四大類群食物(1.蛋、奶類；2.魚貝、肉、豆類；3.蔬菜瓜果類；4.糖類、榖類、油脂類)來攝取，以維持人體每日均衡營養所需。而米飯正屬於第四大類，專門提供腦部與身體活動必須的能源：醣類。
在第四大類中，米飯不論是醣類還是維他命、蛋白質、食物纖維的含量，都比其他同類食物要來得多，所以米飯可算是在均衡營養上貢獻良多的健康主食。
●健康減肥的好幫手
提到米飯，一般人的第一印象就是覺得它能提供的營養素只有醣類，是減肥者的大敵，其實這是不正確的。
米飯除了醣類之外還有很多營養素，並且能刺激促進體內消化吸收作用的胰島素產生。只要在吃飯的時候多嚼幾下再吞下去，不但能幫助消化吸收，也容易讓自己有飽腹感，因而防止吃過量或是正餐之外再吃零食的習慣，可算是最健康自然的減肥好幫手。
●生活疾病的預防
在大魚大肉充斥的飲食習慣下，往往使自己在不知不覺中攝取過量的膽固醇與脂肪，成為血管動脈硬化的高危險族群。米飯中含有一種能幫助體內多餘脂肪與膽固醇排出的澱粉酵素，具有和食物纖維相同的效果，能促進腸胃消化吸收、預防便秘，獲益良多。

好吃的飯糰飯
在台灣，最常使用也是最普遍的米種可分為三類：糯米、在來米、蓬萊米。
糯米適合做年糕、湯圓、米糕、粽子等。在來米口感稍微有點鬆硬，多被拿來製成米粉、碗粿和肉圓。蓬萊米口感比較軟且有點黏性與彈性，是我們平常吃飯最普遍的米。
一般說來，只要是含水量多、帶有黏性的米，都可以用來製作飯糰與壽司，而市面上所販售的壽司米，是去榖糠、胚芽與雜質精製而成，米粒較白且短小，含水量多，黏性大且口感Q軟，所以不論是拿來製作飯糰還是壽司醋飯都非常適合。

TIPS
＊搓米時不可太用力，時間也不可過長，否則會破壞米中的維他命B1和纖維素。
＊水量與米量的比例，可依個人喜好飯的軟硬程度自行稍微增減。
＊也可以利用紗布來瀝乾米的水份和靜置。


1.取適量米放置盆內，用水沖洗。水倒入時，用手快速輕輕攪拌米粒，沖洗過後的洗米水立刻倒掉，如此重覆2次。	2.倒入少許水，用左手順著一定方向慢慢轉動盆子，右手則輕輕均勻抓搓米粒。	3.將米放到篩網上瀝乾水份，靜置30分鐘～1小時。	4.將米放入電鍋中，水量與米量的比例為1.1：1，即可開始炊煮。	5.煮好的飯先不要開鍋，讓飯再燜個10～15分鐘，使米粒的口感更能發揮出來，這樣一鍋好吃的飯就出爐啦！等到飯稍涼時就可以捏製飯糰了。

好吃的壽司飯
壽司醋飯顧名思義是醋與壽司飯混合製作而成的，這是因為醋具有防腐、殺菌的作用，這也是因為壽司常與生魚片、魚卵等生冷的東西搭配食用的緣故。現在醫學研究亦發現醋也具有預防動脈硬化與高血壓的功效。
未用完的飯糰飯或壽司醋飯不可以放入冰箱冷藏，以免飯粒變硬，無法再用來製作飯糰或壽司。最好的保存方式是用乾淨的濕布(紗布或毛巾)覆蓋在飯上，放置陰涼處即可。夏天約可保存3天，冬天則可保存4～5日。

TIPS
＊攪拌壽司飯時，飯杓千萬不可以垂直攪拌，會造成米飯過度鬆散。
＊未用完的壽司醋可放置陰涼處保存，留待下次使用。
＊使用中的飯糰飯或壽司醋飯記得要用乾淨的濕布(紗布或毛巾)覆蓋，這樣可以保持飯的溫度與濕度，避免飯粒變乾而無法捏製飯糰和壽司。


1.將適量米按照上述步驟煮成白飯，趁熱盛到大盆中(因為熱的飯在拌醋時才能入味)。	2.調製壽司醋(米醋150cc、砂糖90g、鹽30g混合而成)，按照1杯米配25cc壽司醋的比例倒入壽司醋。	3.將飯杓採平行角度切入飯中翻攪，讓飯充分吸收醋味。	4.待醋味充分浸入後，將米飯用扇子搧涼冷卻即可。

1.從飯鍋中取出適量的飯。一個正常大小的飯糰，大約是一小碗飯的份量。	2.用水沾濕雙手，這樣在捏製飯糰時才不會沾粘米飯，影響捏合度。	1.將模型過水沾濕，這樣可以防止米飯的沾粘，比較好脫模，然後將準備好的飯填滿模型。	將準備好的飯填滿模型凹槽，再將模型的蓋子對準凹槽蓋上，用力往下壓實。
3.塗抹適量的鹽。可以使沒有味道的飯沾上一層薄薄的鹽味，增加口感。	4.捏製三角形飯糰。利用雙手的手掌捏出雛形，然後用左手大拇指的手掌厚肉固定，並利用右手的大拇指、食指與中指整形成三角形即可。		3.將模型倒扣，取出成形的飯糰即可。
	5.捏製圓形飯糰。與三角形相同，先捏出雛形，然後用左手掌托住飯糰，並利用右手的食指與中指以及大拇指手掌厚肉將飯糰旋轉整形成圓形即可。

熱門日本料理排行榜

對日本人而言，一位傑出的廚師就像用餐者與自然界之間的橋樑，必須追隨著四季的節奏，將當令食材的鮮美原味，以最適切的烹調方式牽引出來，滿足食用者的味
蕾，這種「呈現原味」的精神，便是日本料理的基礎，因此，日本料理的風味多半清爽不濃膩，主要是透過各式高湯、醃料與醬汁的烘托，突顯食材的原味，並將每
種食材的營養價值，發揮到最淋漓盡致的境界。

你最喜歡吃的日本料理是什麼？是可口的日式炸豬排、炸蝦天婦羅、照燒雞，還是家常風味的親子蓋飯、馬鈴薯燉肉、茶泡飯，或是美味的可樂餅、章魚燒等風味小吃呢？

經過楊桃文化工作人員無數次的明查暗訪與熱烈討論，我們決定以坊間必點的明星菜色為主，再以日本家庭中最常見的美味佳餚為輔，為你精心挑選出人氣
最旺的日本料理，讓你不必花大錢上館子，在家就能享用道地的和風餐點，體驗當下最流行的洋風和食，期待你也能從中體會料理無國界的樂趣，讓你家的餐桌從此
繽紛熱鬧起來。

NO.1 日式炸豬排

材料：

A.大里肌2片(每片約60公克)、高麗菜1/4個

B.低筋麵粉適量、蛋1個、麵包粉適量

豬排醬：

蘋果(小)1/2個、辣椒醬1又1/2小匙、蕃茄醬50㏄、高湯50㏄、烏醋100㏄、玉米粉適量、醬油適量

作法：

1.高麗菜切細絲，泡冰水使其鮮脆爽口備用。

2.將大里肌帶筋部份用刀劃開(可防止肉片在炸時收縮)，表面撒上少許鹽及胡椒粉，靜置15分鐘備用。

3.將辣椒醬濾出辣椒汁；蘋果去皮磨泥，濾出蘋果汁；玉米粉加少許水調勻備用。

4.將辣椒汁、蘋果汁、高湯、烏醋、蕃茄醬混勻煮開，用玉米粉水勾芡呈稠狀，再加醬油調色，即為豬排醬。

5.將大里肌依序沾上低筋麵粉、蛋汁、麵包粉，放入170℃油鍋中炸至酥黃，撈起瀝乾油份後切塊盛盤，放入高麗菜絲，搭配豬排醬一同享用。

TIPS：

大里肌亦可用小里肌代替，前者因帶筋故較有嚼勁，後者沒有肥肉，吃起來比較軟嫩。

NO.2 揚出豆腐

材料：

傳統豆腐1塊、太白粉適量、白蘿蔔泥適量、辣椒醬適量、蔥花適量、柴魚片(細)適量、海苔絲少許

醬汁：

高湯200㏄、醬油40㏄、味醂40㏄

作法：

1.將辣椒醬濾出辣椒汁，再與白蘿蔔泥混拌均勻，即為紅葉蘿蔔泥。

2.豆腐用小砧板輕輕壓除水份，再切成小四方塊，沾上薄薄一層太白粉，放入180℃油鍋中炸酥，撈起置於濾網上瀝乾油份。

3.將醬汁材料混勻煮開備用。

4.將炸好的豆腐放入碗中，從旁淋入作法3的醬汁，再放上紅葉蘿蔔泥及蔥花，撒上柴魚片、海苔絲即可。

NO.3 炸蝦天婦羅

材料：

蝦3隻、甜椒2支、白蘿蔔泥適量、薑泥少許

天婦羅麵衣：

冷水150㏄、低筋麵粉100公克、蛋黃1個

醬汁：

高湯150㏄、醬油30㏄、味醂30㏄

作法：

1.將蝦去頭後挑除腸泥，剝除蝦殼(保留尾部的殼)及尾部劍型尖刺，用家用紙巾吸除尾部的水份(可防止炸蝦時油爆)，接著在蝦腹處斜劃3∼4刀，按壓蝦背使蝦筋斷裂(會有"嘎拉"的聲響)、蝦身拉長，如此便能炸出筆直不彎曲的炸蝦。

2.將醬汁材料混勻煮開；甜椒切半去籽；低筋麵粉過篩備用。

3.蛋黃打散後加入冷水調勻，再加入低筋麵粉拌勻成麵糊，即為天婦羅麵衣。

4.將作法1的蝦先沾上薄薄一層低筋麵粉(份量外)，再裹上麵衣，放入180℃油鍋中炸至酥脆，撈起置於濾網上瀝乾油份，再將甜椒放入油鍋中略炸後撈起，與炸蝦一同擺盤即可。

5.食用時，將白蘿蔔泥及薑泥拌入醬汁中成炸蝦沾醬一同享用。

TIPS：

只要掌握天婦羅麵衣的比例，便可依個人喜好將蝦換成其他食材(如牛蒡、地瓜南瓜等)，做成不同風味的天婦羅；一定要等油炸前再進行麵衣的調製，否則麵衣放久了會出筋、變黏，影響成品的酥脆感。

熬一鍋清鮮甘甜的日式高湯～

高湯是日本料理的調味基礎，不僅能襯托素材的原味，也能調和料理的整體風味，在本單元中，我們將教你應用昆布、柴魚片及小魚乾等基本材料，熬製出日式料理中應用最廣泛的「第一次高湯」！

昆布的選購與保存：
選購昆布時要選深墨綠色、質地寬厚，表面佈滿白霜者，吃起來才會富有口感及甘味，可用手輕拍白霜，若容易拍散則表昆布沒有受潮，有經過店家妥善的保存；買
回來的昆布一定要密封存放在乾燥陰暗處，使用前要先擦拭並泡軟，直接將昆布放入要烹煮的水中浸泡就好，不需另外沖洗，以免昆布的美味流失。

柴魚昆布高湯--第一次高湯

材料：
昆布15公克、柴魚片30公克、水1000㏄

作法：
1.昆布先用擰乾的濕紗布擦去雜質 (附著於昆布上的白霜勿擦拭，因其為昆布鮮美的來源)。
2.將昆布及水放入鍋中靜置30分鐘以上，再用中火加熱，慢慢煮至快沸騰時(約90℃)，將昆布取出，轉小火，加入柴魚片續煮約30秒，若有浮沫要撈除乾淨，熄火後靜置讓柴魚片自然地沈入鍋底。
3.在濾網上鋪放紗布，過濾作法2的柴魚片，濾出的清湯即為第一次高湯。

TIPS：
過濾時不要擠壓留在紗布上的柴魚片，以免高湯產生腥味且顏色混濁，影響風味。

特色：
第一次高湯是在極短時間內萃取而得，直接呈現出昆布和柴魚片的鮮美，湯色透明，適用於清湯、土瓶蒸及蒸煮料理中，主要在享受高湯本身的清爽風味。

柴魚片的選購與保存：
柴魚片的香氣是優劣的關鍵，購買時可至乾貨店選購大片的、現刨的柴魚片香氣較足，用不完的柴魚片一定要密封保存，確保乾燥。不怕麻煩的話也可直接購買乾柴魚，掛在室內陰涼通風處，待食用前再刨成適當大小加以烹調。

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