Prevention and Treatment of Yeast Infection

FOOD AND HEALTH: Prevention and Treatment of Yeast Infection

     Sources reveal that yeast infection is a colonization of a type of yeast called 'Candida albicans' in a part of the body, mouth, ears, etc., but more commonly in a woman's vagina. Three out of four women will experience at least one yeast infection in her life, but many experience recurring yeast infection. Yeast infection is brought about by the use of antibiotics, compromised immune system, or change in the ph balance in that area.  It is more common in pregnant women because of the many changes in the body that makes it harder to maintain the ph balance in the area and due to the increased amount of sugar in the pregnant woman's body. Although yeast infection is not serious, it should be treated immediately and should always be prevented. 

     The symptoms of yeast infection include vaginal itching and pain when having sex or urinating, plus a whitish, thick and sometimes foul-smelling discharge. Yeast infection is treated with anti-fungal creams and suppositories or by oral anti-fungal medication. For first-timers, it is recommended that you see your gynecologist for proper diagnosis and treatment. Pregnant women are also treated with the creams and the suppositories but the oral medication is not recommended as they have not yet been proven safe for the baby. 

    As usual, prevention is better than treatment. So here are the steps you can take to prevent yeast infection:

     1) Hygiene is number one. Always keep the area clean and dry by washing with mild soap, rinsing with water, and then wiping with clean tissue or cloth to dry. Always wipe from front to back after a bowel movement. 

     2) Don't use douches or any perfumed bath product because they can cause irritation. Also, never use petroleum-based lubricants during intercourse; water-based, so they say, is much better. 

     3) Always use clean, cotton underwear to let the air into the area. No nylon or lycra which trap the air and become breeding ground for yeast. Always wear pantyhose with cotton underwear beneath. 

     4) Don't wear tight-fitting pants or tights that hug or cramp the area.

     5) For pregnant women, limit your sugar intake. 

Sources: http://womenshealth.about.com/cs/yeastinfections/ht/preventyeast.html

             http://www.ehow.com/how_5619235_treat-prevent-yeast-infections.html

             http://yeast-infection.com/yeast-infection-pregnancy.html

You Can Quit Smoking

FOOD AND HEALTH: You Can Quit Smoking

     The world knows that smoking is really bad for the health. That is why it is prohibited to smoke in public places, nowadays, and even in private establishments such as office buildings and even in airplanes. The reason? Second-hand smoke is as dangerous as direct smoking. Even cigarette companies have also agreed that "smoking is, indeed, hazardous to health". But why are there so many, still, who have not stopped this habit? Why couldn't they quit smoking?
     Perhaps they should consider these facts which I gathered from the article of Dr. Tyrone Reyes in The Philippine Star newspaper's Health and Family section, titled "Stopping Smoking: You Can Do it!". Today, he said, 17.3 million Filipinos aged 15 and older still smoke and tragically, smoking kills 10 Filipinos every hour. Smoking is a major cause of cardiovascular disease, including heart attacks, strokes, and peripheral artery disease, together with other diseases as emphysema, chronic bronchitis and pneumonia, even lung cancer. Also smoking may attribute to other health problems as cataracts, sinusitis, dental disorders, aging skin, diabetes, and get this, men--erectile dysfunction. Hellow!
     Well, don't fret smokers because I also smoked before and tried to stop several times and went back to smoking, even with all the warnings and with all the danger signs. I started smoking when I was 22 and before I completely stopped in 1999, I was a chain-smoker smoking 3-4 packs a day. Uhu, uhu, uhu! Just reminiscing this makes me cough it out. Nicotine is really addictive and quitting is hard if you don't have the will power to quit. I tried to stop through some gimmicks like not buying cigarettes (but asking from someone else), stopping but eating too much candy or nicotine gum, etc., but to no avail; I went back to the same habit. I was able to stop it for more than 9 months when I got pregnant but went right back to smoking when my baby was more than a month old. My husband was a smoker too.
     So how did I finally quit? In April, 1999, my husband received Jesus as Lord and Savior and I followed after a month. But in August of that same year, we both decided that we would quit smoking and resolved that we would never go back. We were taught as Christians that our body is the temple of the Holy Spirit and that we should take care of our own bodies. Therefore, we prayed together for the Holy Spirit to help us go through with this decision. And so, we decided the day and went cold turkey; I stayed home for a week but my husband went out to work. The urge was there but not as much as I tried to stop before. Then days went by, weeks, months, years. We're bondage-free! Yes, smoking is a bondage just like any addiction.
     Perhaps our way is not applicable to you. But it takes your decision, your will power to resist, your resolve to quit. As you set your mind to it and truly fix your eyes on the benefits of your decision, you can really quit. Cold turkey is the best way to quit, but to keep it really cold is up to you.

     

Making Frozen Blackberries into Desserts

FOOD AND HEALTH: Making Frozen Blackberries into Desserts

     Shopping for steaks in South Supermarket in Alabang, we found frozen blackberries which my husband concocted into desserts--first, the healthier version and second, the more sweet version. So, here are the photos and the recipes.

BLACKBERRIES WITH BERRY MIX YOGURT

250 gms. frozen blackberries, thawed

3, 125 gms. berry mix Nestle yogurt, slightly frozen

6 pcs. Oreo berry cookies, separated

Steps:

     Lay 3 single Oreo cookies with the berry cream at the bottom each of 3 ice-cream bowls. Place the rest of the single Oreo cookie-halves, without the berry cream, on a cheese cloth or clean dish cloth then pound with a mallet to coarsely chop the cookies, then set aside. Put thawed blackeberries on top of the Oreo cookies in the bowls as much and top with scoops of slightly frozen berry mix yogurt. Sprinkle with chopped Oreo cookies. Serves 3.

SWEETENED BLACKBERRIES WITH SELECTA VANILLA ALMOND ICE-CREAM

250 gms. frozen blackberries, thawed

1 1/4 cup sugar

2-3 tbsps. water

Merengues, 12-15 pieces

Selecta Vanilla Almond Ice-Cream

Steps:  

     Place sugar in a pot and melt into 2 tbsps. water. Place in medium heat, stirring constantly until bubbly. If too thick, sprinkle more water. Add blackeberries and stir into caramel but not vigorously. When the sauce is a bit thick, remove from heat and cool for 30 minutes, then chill. Prepare 3 ice-cream bowls. Place 2-4 pcs. Merengues at the bottom of the bowls. If too big, crack the Merengues into big chunks. Scoop ice-cream into balls. Add sweetened blackberries with the sauce. Serves 3 or more.

  

    

Ballroom Dancing--Good Exercise to a Better Health

FOOD AND HEALTH: Ballroom Dancing--Good Exercise to a Better Health

     Have you ever heard of Fred Astaire and Ginger Rogers? Well, they popularized ballroom dancing in the 1930's. But as any fad, it faded through time, but then rose again in mid 1980's and from that time lingered on and off, yet developing into a much bigger scale. At that time, many  rich middle-aged women wore their sparkletty clothes and hired good-looking D.I.s (dance instructors) to escort them to ballroom dancing venues to display their grace, together with their "bling-blings" with the most important accessory, the D.I. But these rich matrons soon found out that this ballroom dancing is not only a social function but also a form of exercise. With all the sweat and the fat dripping in their "haute-couture" clothes and adding the sparkle to their "bling-blings", how can they not find out?

     Ballroom dancing refers to a set of partner dances, enjoyed both socially and competitively around the world, according to Wikipedia. The term "ballroom dancing" was derived from the world "ball" which originates from the Latin word "ballare", meaning "to dance". Today, ballroom dancing has also emerged to become a dance sport with various dance competitions organized by the World Dance Council.

     Tango, waltz, foxtrot, samba, salsa, swing, cha-cha, etc. are the names of various dances danced in ballroom which are, today, popularized by the t.v. show "Dancing with the Stars". But the great benefit of this ballroom dancing to individuals is that it is a great workout. According to various sources, dancing for 30 minutes continuously would burn you 200 to 400 calories, the same as walking and swimming. Wow! Dance is also a weight-bearing activity which builds bones and most beneficial to menopausal women or women prone to osteoporosis. Also, mostly the movement in ballroom dancing is backwards, unlike when you jog or use a treadmill, the movement is forward. Therefore, ballroom dancing works the back of your thighs and buttocks as well. Plus the core muscles that it also works out are your abs and back. It is also a great way to unwind or relieve stress or pressures form work.

     When I saw my friend in the mall whom I haven't seen for almost a year so fit and so trim, she explained to me that it was because she does ballroom dancing with her husband at home with the help of an instructor. How romantic! Of course, I researched about it to be able to share it in this post. In the Philippines, you can find various ballroom dance studios which can instruct you with basic and advanced ballroom dancing and it would cost you Php5,000 for a 12-hour session with flexible schedules, so they say. But you can also form your own group with a minimum of 3 students and pay Php500 for a 2-3 hour session. Of course, the more people there are in a group, the lesser the fee per session. 

    So, what are you waiting for. Let's dance!!!

Other Sources: http://www.webmd.com/fitness-exercise/features/dancing-your-way-to-better-health

                           http://hubpages.com/hub/Is_Dancing-Good-Exercise_

The Biggest Loser--An Inspiration to the Obese

FOOD AND HEALTH: The Biggest Loser--An Inspiration to the Obese

    How do you go from humongous to fit? It seems so impossibly hard, especially for the obese. But NBC's reality t.v. show, "The Biggest Loser" has become an inspiration to many people in the world who has an obesity problem.

 

    According to Wikipedia, obesity is a medical condition by which excess body fat has accumulated to the extent that it may have an adverse effect on health leading to reduced life expectancy and/or increased health problems such as, heart disease, type 2 diabetes, breathing difficulty during sleep, certain types of cancer, osteoarthritis, etc. This condition is commonly achieved by excessive dietary calories and lack of physical activity. It may also be a result of genetic susceptibility and in a few cases, by endocrine disorders (like Oprah, so she said), by medications or psychiatric illness. 

     Obesity is determined by a measurement of our BMI (Body Mass Index), measured by kg/m2, which is calculated by dividing your weight in kilograms(your body mass) by the square of your height in meters. For example, a man who weighs 146 kg. and has a height of 177 cm., here's the computation:

      146 kg.                              = 146    kg.

         1.77m x 1.77m                 =  3.13 m 

        146/3.13                              = 47 kg/m2 BMI, which makes that person morbidly obese.

      

    Here's Wikipedia's Classification Chart for BMI:

               BMI (kg/m2)                                    Classification

        Less than 18.5                                     Underweight

        18.5 - 24.9                                          Normal weight

        25.0 - 29.9                                          Overweight

        30.0 - 34.9                                          Class 1 Obesity  

        35.0 - 39.9                                          Class 2 Obesity or Severe Obesity

        40.0 - 44.9                                          Class 3 Obesity or Morbid Obesity

        45.0 and above                                    Super Obese

     The primary treatment for obesity is, of course, dieting and physical exercise. But there are some who resort to anti-obesity drugs and even to bariatric surgery (gastric banding, meaning the stomach is ligated or diverted). 

     Obesity is a leading preventable cause of death worldwide. Yes, "preventable" because there is a treatment. In the U.S., First Lady Michele Obama campaigns against childhood obesity, perhaps because she believes that if at an early age one has the will power to control eating habits and has the will power to exercise, you can also do it when you are an adult. Yes, again, the will power is the issue why obese people remain in their condition, even for the non-obese. That is why "The Biggest Loser" is a great inspiration booster for many, worldwide, because if those oh so big people can diet and really exercise, I can  also do it. Right now, this program has syndications all over the world--Australia, Japan, Asia, etc., because it is a great program to fight obesity in the world. Also, their web pages and web clubs offer many ideas regarding diets and exercise routines. What's more? During the finale, your eyes would gape from the before and after images that you'd never imagine could happen to a super obese, looking hopeless before, but looking great after. But they'd never look great without the hard work through physical exercise and the determination to choose and eat the right food. After that, you need the determination to continue doing what you're doing to maintain your figure and health. Hey, the contestants in "The Biggest Loser" always have doctor's supervision. Therefore, if you're obese, consult your doctor first before going through the diet and exercise routine.

Another source: 

http://www.oregonlive.com/movies/index.ssf/2010/07/the_biggest_loser_casting_call.html

Migraine in Women

FOOD AND HEALTH: Migraine in Women

 

     Headaches are tolerable and easily treated with analgesics or just plain rest or sleep. However, when it comes to migraine, Ouch!! This one is intolerable, at least to me, and characterized by throbbing or pulsating pain usually only in one side of the head (unilateral) and lasting from 4 to 72 hours, nausea and vomiting, and increased sensitivity to light and/or sound. According to Wikipedia, migraine is a neurological syndrome characterized by altered bodily perceptions, severe headaches and nausea. The most common migraine triggers include stress, menstruation, skipping meals, too much caffeine, certain foods (example, those with msg or certain seasoning), sudden change in sleep patterns, smoking, changes in hormone levels, weather changes, and travel.

     But do you know that the ratio of women to men suffering from migraine is 3 to 1? Significant evidence showed that there may be a connection between migraines and fluctuations in estrogen levels in women-- a response of the central nervous system to normal hormonal fluctuations. Women usually experience their first migraine at the onset of menstruation during their teen years. However, they could be experiencing plain headaches and not necessarily migraine. Menstrual migraine occurs during the periods 2 days before up 2 days after the onset of menstruation and most frequently on the first day of the period while premenstrual syndrome (PMS) related headaches usually end with the onset of menstruation. The highest incidence of migraine in women occurs around age 40 and the frequency is reduced when the woman is aging or has reached menopause. 

     The following are the triggers of migraine for women:

     1) Hormonal changes particularly around menstrual cycle

     2) Use of oral contrceptives 

     3) Hormonal changes during the first trimester of pregnancy

     4) Use of exogenous estrogen for menopausal women

  

     There is no cure for migraine but the initial treatment would be analgesics, however, sometimes ineffective. If taking oral contraceptives, the doctor may advise you to stop it. But some women find migraines are alleviated after starting oral contraceptives while others find migraine attacks gets worse when taking them. There are also instances where  migraine starts to reduce months after stopping oral contraceptives. Therefore, there is no over-the-counter cure for migraine in women. The best thing to do is consult your ob-gyne. Also, it is wise to consider that there may be other factors beside that for women that triggers your migraine, like stress, jet lag, smoking, or sleep disorders.  

Other Sources: http://womenshealth.about.com/cs/headaches/a/migranes1.html

                      http://kidshealth.org/

                      http://www.usdoctor.com/head.htm

Health Benefits Of Spa Treatment

FOOD AND HEALTH: Health Benefits of  Spa Treatment

     Before anything else, I'm so thankful that everything's back to normal after the storm   in our area and I'm back to blogging and visiting my friends' sites. Well, here goes...

    Coming back from a hectic business trip from HongKong a few months ago, my husband and I decided our bodies needed massage. So after arriving from the airport, unpacking, and having dinner, we took hot showers and headed to one of the spas in our area. One good thing about Aguirre Avenue in BF Homes Parañaque is that it is lined with sooo many spas that offer full body massages of your choice--Shiatsu, Swedish, Thai, Reflexology, etc., or a combination-- and foot, back or combination massages. The price? Well, a full body massage in our area cost around Php250 to 300 while a foot reflexology massage, the same price.

    The spa in Dusit Thani Hotel in Makati

  













     After a hectic day, many women, and even men, are drawn to health and wellness centers just to seek even an hour or so of reprieve from their busy schedules just to relax their minds and body through the soothing massages of heavenly hands. Entering a spa or facial center, the atmosphere is so inviting to relax and sleep. Simple furniture, simple plants against dim lights invite guests to the entrance of the place. The smell of eucalyptus oil makes you feel all your phlegm will be expelled in that place while the soft tweeting of the birds in the piped-in music makes you want to lie down and sleep already. Well, you have to drink your herbal tea first while they fix the room or bed for you.

   These are all intriguing but is there any health benefit to a spa treatment or massage? Of course, there is, and actually there are for there are many. Here are the benefits of a massage according to About.com (http://spas.about.com/od/massa2/a/massagebenefits.htm):

  1) Massage can help maintain physical, mental, and emotional well-being, especially when it is part of your regular wellness routine.

   2) Massage calms the nervous system and promotes sense of relaxation and well-being.

   3) Massage reduces tension and anxiety.

  4) Massage improves blood circulation, which delivers oxygen and nutrients to the cells      

  5) Massage stimulates the lymphatic system which carries away the body's waste products.

  6) Massage prevents and relieves muscle cramps and spasms.

  7) Massage therapy can help with pain management in conditions such as arthritis, sciatica, and muscle spasms.

    Remember, though, that it is not a good idea to have a massage when you have an inflammation, fever, infection or any other medical condition.

Choosing the Healthier Fast-food

FOOD and HEALTH: Choosing the Healthier Fast-food

     Who have not tried KFC, MacDonald's, Burger King, or Wendy's? Jollibee? Raise your hands. Ooops, only a few hands. Well, that's because by nature, we love those fast-food to stuff ourselves because they taste so good especially when they're fried, breaded and crispy, with lots of salt. But then again, you scratched your head thinking, "These are all bad for my health" and yes, they are.

     Even with the raising health consciousness, the world still loves to eat fast-food. And so to answer this growing trend, many fast-food companies have come up with ways like grilling their burger patties, putting much veggies on the sandwiches, coming up with different choices of green salads, adding low-salt and low-calorie dressings and condiments, and many more. However, it is still our choice to make whether to have those huge burgers, those creamy burritos and those crunchy fried chicken versus the grilled burgers or green salads.

     Do you know that a single extra crispy chicken breast in KFC has a whopping 440 calories, 27 gms. of fat and 970 mg. of sodium? All of these contents are bad for our arteries and for our heart. Well, here are some fast-food healthier choices that I was able to research which might be of interest to you:

     1) Always choose the smaller burgers. A junior burger at Wendy's has 300 calories; a  Burger King Whopper Jr. or a Chicken Whopper Jr. without mayo is around 310 calories; also the Macdonald's burger and cheeseburger, around 300 calories. So, if the smaller ones are within the 300-caloric range, how much more for the Big Macs and for the whopping Whoppers?

     2) Opt for catsup or mustard instead of mayonnaise for your burgers. Even when choosing your salad dressing, choose the low-calorie ones or the plain vinaigrette instead of the ceasar's salad or ranch dressings. Remember, the creamier, the 'badder'. Hi, hi.

     3) Choose grilled burgers instead of the pan-fried ones. Burger King's burgers are grilled. Also, you can opt for grilled chicken breast burgers (not breaded) which are healthier than the beef. 

    4) Don't be fooled by deli sandwiches. Size matters. If you're eating in Subway, choose the 6" sub topped with lots of veggies and opt for roast beef or turkey breast (less than 300 calories). Use mustard or vinaigrette as a topping or 1 tbsps. light mayo.

    5) Always eat your vegetables. What makes a burger a complete meal is the crispy veggies they put in there. During lunch or even at dinner, you can also choose from a variety of green salads or opt for the salad bar.

    6) If you love Mexican fast-food, always remember that the tortilla is already made of starch, so skip the rice if you're counting calories. Add more of the salsa to your tacos and more of the crispy veggies. Eat only one burrito because they always serve two in some fast-food joints. One fast-food burrito with beans and meat, 2 pcs., contain 412 calories. Always remember that cheese contains fat and has high-calories, so skip on the enchiladas.

    7) If you like shawarma, it is a healthy food if you skip on the french fries that they usually add to the sandwich. One serving of chicken shawarma sandwich contains 400 calories while the lamb shawarma sandwich contains 503 calories.
    8) Pizza! Yum! But each slice contains 220 calories. You can ask half the cheese before you order to cut on the calories. Also, you can choose vegetarian pizza or to forgo the cheese and just sprinkle with a bit of parmesan later when you eat it. 

    Remember: you can have your grilled burger, but you can't have your fries too. This is for the really health-conscious. What an excuse!

    

Human Papillomavirus (HPV) Vaccine: What's It All About?

FOOD and HEALTH: Human Papillomavirus (HPV) Vaccine: What's It All About?

     Recently, much ado have been given to the human papillomavirus immunization, otherwise known as HPV Vaccine, through various media advertisements here in the Philippines. I found out that this virus had just been discovered in skin cancer by the end 1970's, that is why its effects and immunizations are only being publicized these days.
   In the U.S., there are about 20 million Americans infected with HPV from which 12,000 women get cervical cancer each year where approximately 4,000 die from each year. Genital HPV is the most common sexually transmitted infection in the U.S. Yes, HPV can only be sexually transmitted and there are more than 40 types that can affect the genital areas of male and female, as well as the mouth and throat. Many people do not even know that they have HPV because the virus either leaves the body for some time or produces unwanted diseases in the genital areas. There is no test to check HPV status nor treatments of the virus, itself, but there are treatments for the diseases that HPV can cause. 
     HPV can cause genital warts which is a small bump or a group of bumps like cauliflower that grows in the genital area. If left untreated, genital warts might go away, remain unchanged, or increase in number but will not turn into cancer. HPV can also cause cervical cancer but usually the symptoms do not appear until it's already advanced, therefore, screening for cervical cancer must be done regularly through pap smear and other screening tests. Other HPV-related cancers are anal, vulvar, vaginal, and penile cancers. 
     So what do we do to prevent this HPV? We get immunized. Ideally, the vaccine is most effective when given before a person's first sexual contact. The vaccines are in 3 shots or injections--initially, then on 2nd month and 6th month after the first dose. It is recommended for girls aged 11 to 13 years but it can be given up to the age of 26. It is also given to boys from 9 years through the age of 26. 
    What can we conclude here? That sexual promiscuity is not a good thing; you'll never know if a moment of lust today can cause serious damage in your future. 

Sources: Wikipedia
             http://www.cdc.gov/std/HPV/STDFact-HPV.htm
   
    
   
   

Harmful Effects of Grilling

FOOD AND HEALTH: Harmful Effects of Grilling

The healthier way to grill meat, with vegetables and fruits

      Hmmm.... I love the smell of barbecue! In rows of restaurants, where there's smoke and there's the smell of barbecue, people are drawn to it and they would definitely buy, as if it has a magnetic effect. Even in home entertaining, barbecues are a hit to guests. But, hu, hu, hu, I'm so disappointed in finding out that grilling, or barbecue-ing, has harmful effects in our health. 
      I'm no prophet of doom, but according to research, grilling the meat (pork, beef, chicken, etc.) or exposing it to high temperatures (pan-fried) produces HCA or heterocyclic amines in carcinogenic form. In short, eating grilled meat increases your cancer risk. HCAs are formed during cooking when naturally occuring amino acids in meat react with muscle creatine which are the most potent mutagens and carcinogens known. HCAs may be involved in diseases such as cardiomyopathy, mammary cancers, and colon cancers. In addition, even the fumes of cooked meats may also contain HCA and PAH or polycyclic aromatic hydrocarbons released from the charcoal when fat from meat drips and creates a flare up or intense heat.  
     So, we can't fry or bake because we use oil and butter which are definitely not good for our health. We can't boil because this will wash away the nutrients from the food. Now, we can't even grill? Well, here are some techniques and tips that we can do so that we can still enjoy grilled foods and barbecued foods. 

     1) Studies in the U.S. have shown that the best way to reduce the effects of HCA is to marinate the meat for an hour or more which could reduce cancer formation by as much as 92 to 99%. That's good! Also, using olive oil, citrus juices, and herbs like oregano basil, mint, rosemary, thyme, sage, etc. can also be used with the marinade to help reduce the effects of HCA. Even better!
     2) Don't eat the blackened or charred parts of the meat.
     3) You can also pre-cook meat in the oven or microwave and then finish on the grill just a few minutes.
     4) Substitute grilled vegetables or fruits for parts of the meat in your meal. Fruits and vegetables are healthier grilled than broiled.

Sources: http://healthyfoodonabudget.wordpress.com/2009/08/18/healthy-grilling/
             http://burningissues.org/charbroil.html
             http://health.discovery.com/centers/cancer/top10myths/myths2.html 

The Importance of Dietary Fiber

Food and Health: The Importance of Dietary Fiber

     When I was a flight attendant, I had very irregular bowel movement because my schedule was also irregular and so I often experienced constipation. But now I go every morning after breakfast and if I'm not able to move, I feel discomfort the whole day.  That's why I try to eat foods rich in fiber especially for breakfast and at dinner. 

    

     According to Wikipedia, dietary fiber (also known as "roughage" or "bulk") includes the indigestible portions of plant foods that our body cannot digest or absorb. Fiber acts by changing the nature of the contents of our gastrointestinal tract by changing how other nutrients and chemicals are absorbed by our body. They are classified into two main components: soluble and insoluble. Soluble fiber are readily fermented in the colon into gases and physiologically active byproducts. It absorbs water and turns into gel during digestion which traps carbohydrates and slows absorption of glucose. Insoluble fiber has bulking action and also absorbs water throughout the digestive system helping to facilitate defecation. 

     The advantages of a high-fiber diet has been widely publicized for reducing weight because of the bulk which makes one feel full, therefore reducing appetite. But besides this, these dietary fibers also help lower blood sugar levels, reduce the risk of heart disease because they lower the total and LDL cholesterol, facilitate the regularity of our movement, and may reduce the risk of colorectal cancer by helping remove wastes in the folds and creases of our colon or intestines. 

     Sources of soluble fiber are legumes (peas, beans, lentils), oats & barley, fruits such as prunes, plums, berries, bananas, apples and pears, vegetables such as broccoli, carrots, root tubers and vegetables such as sweet potatoes and onions. Sources of insoluble fiber are  whole grain foods, wheat, corn bran, nuts, seeds, potato skins, flax seeds, vegetables such as green beans, cauliflower, zucchini, celery, fruits such as avocado, bananas and tomato skin. According to Micronutrient Center of Linus Pauling Institure, the 5 most fiber-rich foods are legumes, bran, prunes, asian pears, and quinoa. 

     If you eat foods rich in fiber everyday, not only will you gain all the benefits mentioned above, but you will also be successful everyday, shouting "Success!!" inside your toilets. Hi, hi...

Sources:  Wikipedia

                 http://www.mayoclinic.com/health/fiber/NU00033

The Right Way to Eat Fruits?

Food and Health: The Right Way to Eat Fruits?

     My husband and I love fruits; we eat them for breakfast, lunch and dinner. However, we eat them as dessert or after meals, the rationale behind is that fruit is better than sweet desserts. Of course! But somebody sent me an e-mail on the proper way of eating fruits with the reason behind it and so I had to dig up if it's true or not, and I think they're right.

    Remember that in the days of Adam and Eve, they were vegetarians--meaning, God gave them all the herbs and the fruit-bearing trees to tend for food and they were perfectly healthy, until they sinned and was cast off of the garden. God's design and purpose are always perfect for us but it is our choice to veer stay or veer away from it. Perhaps it was God's perfect design to feed them with fruits and herbs to remain healthy because God also designed fruits to have much nutritional value for the human body. 

     Many nutritionists recommend that we eat 5 servings of fruits and vegetables everyday to get the daily dose of required vitamins and minerals to strengthen our bodies so it can resist infections or ward off certain sickness or disease. However, it has been our habit to eat fruits after a meal or in combination with other foods. And so, this has become an eye-opener for me as the right way to eat fruits: We should eat fruits alone or not in combination with other foods. Why? Scientists have found out that fruits digest much faster than any other foods and once broken up, fruits decompose much faster. Fruits are also digested in the intestines, not in the mouth and stomach, and should not be held up in the stomach to await the digestion of other foods before being passed on their own digestive fields. For example, at breakfast, when we eat two slices of toast and then fruits, the toast prevents the fruit from going to the intestine to be digested because the toast needs to be digested first in the stomach. Now the digestive juices now touches the fruit and it starts to spoil, even before it goes to the intestine to digest. Therefore, by the time the fruit goes to the intestine, it is already useless--the vitamins and minerals already spoiled and no longer effective. This then creates gas and a tendency to burp, the stomach bloats and causes a sensation of heaviness. Makes sense? I believe so.

     According to Dr. Herbert Shelton in his web article, "Fruits by Herbert Shelton", a study on a group of fruitarians made by Prof. Joffa of the University of California, showed that the group were underweight and undersized but basically in fine health. They were fed fruits only combined with nuts which is rich in protein and fat. He said that the chief reason we cannot live on fruits is that they contain practically no protein. Therefore, a fruit diet is a protein-fast diet which is good for cleansing and removing toxic wastes in our body. He added that most accumulated wastes and poisons of the body are of protein nature. Furthermore, the article said that fruits are rich in levulose (fruit sugar) which is the choicest of all sugar because it is a form of starch that is readily or instantly absorbed and assimilated by the body. That is why when we drink fruit juices it immediately refreshes us when we're fatigued because the fruit sugar is turned immediately into carbohydrates giving us energy and vitality. 
     So, are we mandated to eat fruit alone and not in combination with other foods? No. It is our choice to make. But there's no harm in trying to eat fruits the right way. 


Sources: http://www.lifemojo.com/lifestyle/how-to-eat-fruits-the-right-way.1353798
             http://www.realrawfood.com/article/fruits-herbert-shelton

   

The Importance of Stretching Exercises

The Importance of Stretching Exercises

     Have you ever wondered why whenever you start to exercise your muscles hurt so much after? Do you know that ballet dancers would almost always do stretching exercises before  and after practicing a dance routine? That's because stretching makes the muscles more flexible to the rigorous ballet dance routines that they do. Stretching helps prevent injuries to our bones and muscles as we exercise, lift or carry heavy loads, even when we do our household chores like reaching out to get things from a tall storage bin, or bend over to get something on the floor. We need our muscles and joints to move freely to a full range of motion. To many women who are menopausal, this is a challenge as the bones and muscles grow weaker and less pliable. That is why stretching exercises are extremely important.

    Stretching first thing in the morning is a good way to wake up our tired muscles. It helps lengthen tight muscles which keep it stronger. Also stretching is recommended and much needed before and after exercise. Here are the kinds of stretching exercises:

    

    1) Static Stretching  -- refers to passive stretching where a stretch is held in a specific location for a certain time. 

     2) Ballistic or Bouncing Stretching --refers to dynamic muscular movement, such as  the bouncing bent over hamstring stretch for advanced athletes.

     We need to do dynamic stretching (arm circles, trunk rotations, etc.) before exercise and static or passive stretching when our muscles are warm which is after exercising.

     Here's a simple stretching exercise:

Food and Health: Good and Bad Cholesterol

Good and Bad Cholesterol

   
      Many people are raving about what diet is most effective and which exercise works best in order to lose weight and regain health. But the fact remains that many of us try to do these things when we already have the symptoms of heart disease, hypertension, or experience mild stroke which are eye-openers for us to start a healthy lifestyle. Sometimes, the effects of the food we've eaten for so long start to take its toll on our body that it becomes too late for some of us. 

     In today's modern media, perhaps everyone knows about cholesterol which is literally 'fat' which cannot be dissolved in our blood; actually a soft, fat-like waxy substance found in our blood stream which are transported to and from our cells by carriers known as 'lipoproteins'.  75% of the cholesterol in our body is produced by our liver and by certain cells and 25 % comes form our diet. There are two kinds: Low-density lipoprotein (LDL) or "bad" cholesterol which circulates in the blood and slowly build up in the inner walls of the arteries and can form plaques--a thick, hard deposit that narrows the arteries and make them less flexible--which lead to a condition known as 'atherosclerosis' or hardening of the arteries. This leads to blood clots and forms blocks which may result to heart attacks and strokes. The other kind is known as high-density lipoprotein (HDL) or "good" cholesterol which carries 1/4 to 1/3 of blood cholesterol. There are two sides to HDL: first, high levels of it protect against heart attack by removing excess cholesterol from arterial plaques, but second, low levels of it can also increase the risk of heart disease. These two, plus triglycerides, and Lp(a) cholesterol make up our total cholesterol count. 

     Do you know that the better the food tastes, the higher the cholesterol level? Macaroni and cheese, steaks, cakes, ice creams, eggs, etc., these all taste good but they all contain saturated fat that make them harmful; these cause the liver to produce  4x more harmful cholesterol than from these food. Saturated fats mostly come from animal products--meat, dairy, etc. and they form and join LDLs in our body. What we should be looking for are the ones which contain unsaturated fats or no fat at all. Fish (salmon, tuna, albacore) and nuts  (almonds, walnuts, pecans) which contain omega-3 fatty acids which lower the risk of heart disease, reduce hypertension and blood clots are recommended, plus high-fiber foods like fruits and vegetables and oats and grains. Or, if we cannot really help but eat some food which really are our favorites like pasta, creams, fried food, etc., we can opt for the ones which are labeled "low cholesterol", "fat free", etc. But let us not be fooled and remember this, according to http://www.all-about-lowering-cholesterol.com :


     "Cholesterol Free" --means less than 2 mg. cholesterol and 2 gms. or less fat
     "Low Cholesterol" --means 20 mgs. or less cholesterol and 2 gms. or less saturated fat
     "Fat Free"            --means less than 1/2 gm. fat
     "Low Fat"            --means 3 gms. or less fat


     However, knowing what not to eat and avoiding them or lowering your intake does not guarantee that your cholesterol level would go down. But it's a good start. You may want to to use other methods like exercise, increase fiber, fish and omega-3 intake, as well.


Sources: http://www.americanheart.org/presenter.jhtml?identifier=180
             http://www.all-about-lowering-cholesterol.com/high-cholesterol-foods.html

Food and Health: Worry is Unhealthy!

Worry is Unhealthy!

      
     As a housewife and mother, sometimes we cannot help but worry about our family--why is hubby running late, what is my son up to, what happens now with our finances when business is down, what shall we eat for dinner, etc., etc. Every day, we worry about something whether big or small and is said to be a natural thing for all. But when it becomes a way of life, worry becomes a serious problem.
     Wikipedia says that worry is a state of engaging in chains of thoughts and images of a negative and uncontrollable nature in which mental attempts are made to avoid anticipated potential threats. Worry is actually fear of the unknown and experienced with anxiety. When a person gets agitated about something that comes from imaginations of what might go wrong, these emotional and mental activities cause physiological symptoms in our body such as sweating, increased heart beat and raised blood pressure. These anxieties cause muscle aches and pains, stomach upset and raised acidity, fatigue, difficulty in concentrating and trouble in sleeping. If worry becomes a life style, insomnia may set in and other symptoms may worsen--one becomes irritable and edgy or becomes emotionally depleted and depressed. 

     I experienced being with a friend who gets agitated very easily. She would worry about simple things like what to wear to a party, how to pack her suitcase, which route is easier to go to a place. She would pace the room back and forth and would stamp her feet on the floor like a bratty child with temper tantrums. And then, her face would turn red as her blood pressure would rise and we would have to take her to the doctor. 
     How do you treat worry and anxiety? Is it through medicine? Perhaps. Some people who have anxiety and panic attacks are given certain medications to calm them or sedate them. But, to me, it is more of a psychological and a spiritual disorder and therefore should be treated psychologically and spiritually. Well, worry is also something else, spiritually, and that we will discuss in our Issues of Life section.

Food and Health: Allergies Rx

Allergies Rx

     It's spring again in Western countries and pollen in the air is causing much "Achoos" and "Hachings" to people. Pollen, dust mites, animal dander, molds, insects, food, sweat, latex, medications, even change of climate--all these cause allergies. 

     

This photo from Wikipedia owned and originally 

licensed to Wolfgang Ihloff

     Allergy is a disorder of the immune system; allergic reactions occur when someone is exposed to certain 'allergens' contained in many of the above-mentioned items. The most common allergic reactions are eczema, hives, rhinitis, hay fever, asthma attacks, food allergies, and reactions to certain venom to stinging insects like wasps and bees. Symptoms may vary depending on the allergen. For pollen and other airborne allergens, sneezing, runny nose, itchiness and rubbing of the nose, runny and red eyes, and sometimes difficulty in breathing are the common symptoms of Allergic Rhinitis. Asthma may be due to the same allergens but could also be brought about by reaction from animal furs or dander, from hot weather and poor resistance to infections. It results in the inflammation and spasms of the lung's air passages. The symptoms are shortness of breath, wheezing sound, coughing and chest tightness. For food and insect allergies and contact with the skin, there are usually rashes, swelling, inflammation and redness of the affected parts. There is also a life-threatening allergic reaction which they call "anaphylactic reaction or shock" which is the more severe kind and that which we should immediately bring to the Emergency Room of a hospital. Allergies are usually treated with anti-histamines and steroids.

     I've known the difficulty of having a family member at home with allergies. I had asthma attacks when I was 7 years old which were so serious; my parents would always bring me to the hospital. The nebulizer or bronchodilator was probably not yet invented then. Good thing it stopped when I had my puberty and at that time we didn't have any more animals in our home; this is why I can't be near cats or dogs. My daughter had skin asthma and we had to take her to an immunologist. A skin testing was done and she underwent immunotherapy for some of her allergens to 'desensitize' her from them. However, even today she's still allergic to seafood except fish. When my cousin was about 11 years old, I saw his face puff up after eating pineapple and he was immediately brought to the hospital. 

      And so, what could we do to prevent these allergic reactions from happening to our children or members of our family? We can never know which food or medicine or any item we'd be allergic to until we try them. So if rashes appear, we need to consult a doctor and not self-medicate because steroids need to be monitored when administered.  If you have allergic rhinitis, you must avoid going to gardens with flowers and pollen or avoid going to cities with much air pollution. Also, we could keep our houses clean to prevent airborne allergens. Stop smoking and don't smoke near your children even if they don't have allergies. If your children are allergic to certain food, always pack their lunches and snacks so they won't have to buy food for themselves. And finally, always carry with you anti-histamine medication if you know you or your children have allergies. My daughter does.

Food and Health: Lentils with Chorizo Recipe

Lentils with Chorizo Recipe

      It's recipe time once again and I would like to share with you this simple dinner recipe which I do whenever I have little time for cooking. It's easy to cook because the lentils are canned and the chorizos are easy to cook. 

     But before the recipe, let me give you a few basic information about lentils. Lentils are ancient legumes which contain high-levels of protein and in itself can be a substitute for meat to the delight of people who are vegetarians. Aside from protein, it also contains other nutrients such as fiber, folate, Vitamin B1 and minerals. 

     Although in this recipe, I partnered it with chorizo de bilbao which is 'cholesterol-ish', there are other recipes using lentils you can find in the internet which you can cook and enjoy. But for now, here's the recipe with chorizo de bilbao which is ohh-so delicious.

Ingredients:

1 large can lentils                                                       2 cloves garlic, chopped

1 long chorizo de bilbao or any spanish chorizo            1 medium white onion, diced

extra-virgin olive oil                                                  lemon wedges

salt and pepper                                                         french bread (optional)

Steps:

1) Open lentil can and set aside. Slice chorizos into desired size, usually oval slants.

2) Heat olive oil and saute' garlic and onions. Add chorizos into the skillet, cook, then turn to cook the other side so that they won't crumble into bits. Next add the canned lentils with its liquid. Add salt and pepper to taste. Stir thoroughly and let simmer for 5 minutes.

3) To serve, spoon lentil with chorizo in a plate. Drizzle with extra-virgin olive oil and juice of lemon wedges. Great to eat with toasted french bread. 

Try the canned lentils in Amazon.com.    

Enjoy!

Food and Health: Prevention and Treatment of Heat Stroke/Sun Stroke

Prevention and Treatment of Heat Stroke/Sun Stroke

     Wheww! It's really hot! The El Niño phenomenon is causing so much heat this summer time here in the Philippines and drying up our water reservoirs. It's all due to climate change and global warming which I will discuss more fully in my other blog 'Awesome Pinoys: Disciples of Philippine Progress' (http://awesomepinoys.blogspot.com/). What is more appropriate to discuss here is the effects of these to human health. According to Dr. Tyrone Reyes, in his article in The Philippine Star, "Some Hot Health Reminders on Global Warming", climate change can affect human health in many ways; in the 1980s and '90s, heat stroke killed about 200 Americans a year but the average toll is now close to 700 a year. 

     What is Heat Stroke? Sun Stroke? Heat stroke is a condition which occurs when the body's thermostat cannot keep your body cool---the best simple definition by PDR Health web page (http://www.pdrhealth.com/). We normally dissipate heat through our skin pores and by sweating. However, extremely hot and humid temperatures, certain physical disorders such as skin disease, medications such as diuretics, or over exertion while under the sun can cause these bodily functions to fail and cause symptoms of heat stroke. Sun stroke is a type of heat stroke wherein the source of the heat is the sun. Many Western women love to sun bathe to get a tan and should become aware that prolonged exposure to the sun contribute to sun stroke. 


     So what are the symptoms and how can we treat them? The symptoms are, of course, high body temperature like fever, red hot or flushed skin, rapid pulse, difficulty in breathing, confusion or agitation or disorientation, seizure or coma or fainting. The very first thing which anyone can do is to cool down the patient--remove him from the heat source and bring him to a shady area, grab a hose and spray water to the entire body or get tepid water and bathe him all over, fan him to promote sweating, place ice packs under his armpits and in his groin. The next step is to bring him to the doctor  or to a clinic or hospital which will monitor his body temperature. Do not take this lightly; heat stroke or sun stroke is a medical emergency. 

     Of course, prevention is better than treatment. In these summer months, your body will always give you warning signals of what it lacks like thirst, so don't wait to be so dehydrated before you start drinking fluids. Take lots of fluids during summertime and avoid alcohol and caffeine if you have to do activities in hot weather or when you want to sun bathe. When you're in the beach, munch on juicy fruits like watermelon and cantaloupe. Avoid staying in closed spaces with no air circulation or air-conditioning systems during these months.

   One more thing, infants and elderly are also more prone to heat stroke and sometimes, they cannot tell you if they are feeling hot. So we need to be more sensitive to our babies and to our elderly loved ones.

Sources: http://www.pdrhealth.com/ and http://www.medicinenet.com/