To be fit has become an obsession nowadays, yet quite a few tend to fail n their attempt to follow a healthy lifestyle. They simply lack enough will power to say no to delicious foods that are generally high in fat, sugar, sodium and calorie content. The first priority should be to learn the skill o choosing the right kind of food. Here are a few simple tips to start you off on a healthier life.
-Eat a variety of foods daily. Start your meal with a generous helping of fruits and vegetables. Make nutritious choices from among whole grains, lean meat, fish or chicken and low-fat dairy products.
-Take a lot of high-fiber foods as they initiate a strong feeling of fullness and satiety. The body requires a balance of both soluble and insoluble fiber. Soluble fiber found in oats, barley, beans, legumes and most fruits and vegetables can lower blood cholesterol and blood sugar levels. The insoluble fiber found in vegetables, fruits and whole grains helps maintain a healthy bowel function.
-Make a conscious effort to avoid foods high in fat. Use cooking methods like steaming, grilling and baking ,more often.
-Lessen consumption of processed foods. Their sodium content is so high thaty they trigger craving of sweets to balance off the taste. High intake of sodium makes a person retain water, hence, causing added weight to the body.
-Learn to swap when you overindulge in high calorie foods. Exercise more and lan ahead to eat low calorie food before and after you indulgence. Eat fruit or drink milk before going to parties; you can resist temptation to eat more when you are full.
-Eat three meals and two to three snacks per day. Grazing can help maintain a healthy weight by controlling your appetite and and increasing metabolism.
-Lastly, no skipping of breakfast as it is ineffective way to reduce your energy intake because your metabolism slows down and you are most likely to consume and crave for more food later in the day.
Showing posts with label self. Show all posts
Showing posts with label self. Show all posts
Wednesday, April 1, 2009
Becoming STRESS "Busters"
Knowing what triggers your stress is the first step
There's are two kinds of stress, good stress and bad stress. Good stress makes us feel challenged and helps push us towards achievement or success. Bad stress is the kind we encounter when we are frightened, threatened, or irritated. Constant exposure to negative stress could lead to an assortment of health problems from simple headaches to lingering depression or anxiety - and the best way of fighting stress and the problems it brings is to know what triggers it. Here are some ways of dealing with stress, which has been tagged as the modern world's #1 health menace.
How can I deal with stress in the workplace?
Don't stage a dramatic exit or storm out of the office.Walk away. Just leave your desk, even for just a few minutes. Turn off your cellphone and put it in a locked drawer, then find a spot where you can be alone. Take a deep breath. It sounds so simple, but it will really help if you take time to breathe slowly and deeply. Don't make stress a day-long habit.Set aside an hour or to for "unexpected and urgent stuff". since we all know what it's like to get strange requests or orders out of the blue, it's best to set aside time to deal with such things. If there are no unexpected surprise that day, you can always go on with your regular workload.
Is alcohol a good stress-reducer?
A little alcohol doesn't hurt if you only drink it to help you unwind. But it's not healthy if you use it as a crutch to deal with stress. It can function as an "artificial stress reducer", meaning it merely masks a symptoms and often makes symptoms worse.
I love coffee and I take it to keep me alert. Could it be a stress inducer?
Monitor your coffee intake. As with all things, moderation is the key. If you feel agitated, try drinking cold water (which is healthier and helps your body flush out toxins) or tea sing blends that invigorate instead of soothe.Avoid excessive amounts of caffeine (found in some sodas) and don't take coffee late in the day as it may make sleeping difficult. When you want to settle down at the end of the day, treat yourself to a relaxing cup of chamomile tea. It's great for frazzled nerves.
Sometimes, I feel stressed because of what's happening at home! How can I avoid this?
Set a schedule for your household chores so you don't get overwhelmed by them. Delegate whenever possible and reward yourself when a chore is done.You might think about getting a pet. Stroking a pet has been shown to lower blood pressure.If you live in a place that doesn't allow pets, why not try your hand at gardening? Even potted plants will do. Being interested in other things takes the focus off your own worries. As a bonus, giving a bit of yourself to a growing, living entity can also make you a more caring person.
There's are two kinds of stress, good stress and bad stress. Good stress makes us feel challenged and helps push us towards achievement or success. Bad stress is the kind we encounter when we are frightened, threatened, or irritated. Constant exposure to negative stress could lead to an assortment of health problems from simple headaches to lingering depression or anxiety - and the best way of fighting stress and the problems it brings is to know what triggers it. Here are some ways of dealing with stress, which has been tagged as the modern world's #1 health menace.
How can I deal with stress in the workplace?
Don't stage a dramatic exit or storm out of the office.Walk away. Just leave your desk, even for just a few minutes. Turn off your cellphone and put it in a locked drawer, then find a spot where you can be alone. Take a deep breath. It sounds so simple, but it will really help if you take time to breathe slowly and deeply. Don't make stress a day-long habit.Set aside an hour or to for "unexpected and urgent stuff". since we all know what it's like to get strange requests or orders out of the blue, it's best to set aside time to deal with such things. If there are no unexpected surprise that day, you can always go on with your regular workload.
Is alcohol a good stress-reducer?
A little alcohol doesn't hurt if you only drink it to help you unwind. But it's not healthy if you use it as a crutch to deal with stress. It can function as an "artificial stress reducer", meaning it merely masks a symptoms and often makes symptoms worse.
I love coffee and I take it to keep me alert. Could it be a stress inducer?
Monitor your coffee intake. As with all things, moderation is the key. If you feel agitated, try drinking cold water (which is healthier and helps your body flush out toxins) or tea sing blends that invigorate instead of soothe.Avoid excessive amounts of caffeine (found in some sodas) and don't take coffee late in the day as it may make sleeping difficult. When you want to settle down at the end of the day, treat yourself to a relaxing cup of chamomile tea. It's great for frazzled nerves.
Sometimes, I feel stressed because of what's happening at home! How can I avoid this?
Set a schedule for your household chores so you don't get overwhelmed by them. Delegate whenever possible and reward yourself when a chore is done.You might think about getting a pet. Stroking a pet has been shown to lower blood pressure.If you live in a place that doesn't allow pets, why not try your hand at gardening? Even potted plants will do. Being interested in other things takes the focus off your own worries. As a bonus, giving a bit of yourself to a growing, living entity can also make you a more caring person.
Thursday, March 26, 2009
STREET FOOD 101
What You Know And What You Don't!
STREET FOODS, who wouldn't want to get a taste of them? they're cheap,easily accessible and yummy; the perfect combination. But are they really as great or as safe as they appear?
THE LEGENDARY "KWEK-KWEK!"
Dirt cheap at P6.oo with free vinegar sauce and thinly sliced pickled cucumber. However, eating eggs more than three times a day will give you excess cholesterol. Plus,proper food preparation and sanitation are questionable.
REVENGE OF THE CHICKENS: CHICKEN SKIN AND CHICKEN "BUTT"
For P5.oo you get five butts in a stick,and P5.oo for 1 small supot of crispy chix skin.However,eating too much saturated fat is not healthy,not to mention food sanitation.
THE SUMPTUOUS PORK BARBECUE
Cheap grilled meat priced at P6.oo per stick.For sure we won't like the idea of Hypertension and Cancer in the future,right?
THIRST-QUENCHING BUKO JUICE
At P5.oo per small cup,Buko juice is good for UTI treatment,However, that may not be the case with the buko juice sold in the streets,because it has more water than coconut juice.
THE ZIG-ZAG ISAW
As you may already know, intestines, be it chicken, human or the likes, contain food and fecal matter.
I am not telling you to avoid these food. I am not telling you what to eat and what not to but I do hope that with this newfound knowledge, you would be able to choose what you eat more wisely. Being healthy is not solely about taking vitamins, but watching what you eat and making sure what you eat is safe.If the possibility of having Hepatitis A,Amoebiasis,Diarrhea,Cancer or Food poisoning does not discourage you, then by all means go ahead, but don't say I didn't warn you.
STREET FOODS, who wouldn't want to get a taste of them? they're cheap,easily accessible and yummy; the perfect combination. But are they really as great or as safe as they appear?
THE LEGENDARY "KWEK-KWEK!"
Dirt cheap at P6.oo with free vinegar sauce and thinly sliced pickled cucumber. However, eating eggs more than three times a day will give you excess cholesterol. Plus,proper food preparation and sanitation are questionable.
REVENGE OF THE CHICKENS: CHICKEN SKIN AND CHICKEN "BUTT"
For P5.oo you get five butts in a stick,and P5.oo for 1 small supot of crispy chix skin.However,eating too much saturated fat is not healthy,not to mention food sanitation.
THE SUMPTUOUS PORK BARBECUE
Cheap grilled meat priced at P6.oo per stick.For sure we won't like the idea of Hypertension and Cancer in the future,right?
THIRST-QUENCHING BUKO JUICE
At P5.oo per small cup,Buko juice is good for UTI treatment,However, that may not be the case with the buko juice sold in the streets,because it has more water than coconut juice.
THE ZIG-ZAG ISAW
As you may already know, intestines, be it chicken, human or the likes, contain food and fecal matter.
I am not telling you to avoid these food. I am not telling you what to eat and what not to but I do hope that with this newfound knowledge, you would be able to choose what you eat more wisely. Being healthy is not solely about taking vitamins, but watching what you eat and making sure what you eat is safe.If the possibility of having Hepatitis A,Amoebiasis,Diarrhea,Cancer or Food poisoning does not discourage you, then by all means go ahead, but don't say I didn't warn you.
Skinny On CALORIES
Being beautiful these days meant being lean and thin. Beacuse of this, there is an increasing pressure on men and especially women, to conform to society's standards of beauty. Many have engaged in rigorous exercise to fight the bulge. Others still have jumped into the latest diet fads, took diet pills and even skipped meals entirely just to lose weight.
There is a long and winding list of tips and tricks that guarantee the shedding of extra pounds, but how true are these? It's time to separate fact and fiction.
Myth 1: "If you want to lose weight, avoid carbohydrates
Myth 2: "Skipping meals helps you lose weight."
Myth 3: "Food eaten after dark equals addition fat."
Myth 4: "Sweating is a good way to lose weight."
Myth 5: "Drinking fruit juice helps you burn fat."
So what is the real secret behind losing weight and keeping pounds off? Experts agree that the surefire way to be fit and slim is through good old exercise and eating healthy.There are no shortcuts to losing weight. After all, as they say, no pain, no gain.
There is a long and winding list of tips and tricks that guarantee the shedding of extra pounds, but how true are these? It's time to separate fact and fiction.
Myth 1: "If you want to lose weight, avoid carbohydrates
Myth 2: "Skipping meals helps you lose weight."
Myth 3: "Food eaten after dark equals addition fat."
Myth 4: "Sweating is a good way to lose weight."
Myth 5: "Drinking fruit juice helps you burn fat."
So what is the real secret behind losing weight and keeping pounds off? Experts agree that the surefire way to be fit and slim is through good old exercise and eating healthy.There are no shortcuts to losing weight. After all, as they say, no pain, no gain.
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