Archive for the ‘Health Nuggets’ Category
Health tip: Mouthwash
Rinse and gargle with antibacterial mouthwash!
Mouthwashes, when used in conjunction with a regimen of effective tongue cleaning, tooth brushing and flossing plays a vital role in the treatment of bad breath. The effectiveness of a particular mouthwash defends on its possessing antibacterial properties. If a mouthwash can help to decrease the concentration of bacteria-produced volatile sulfur compounds in a person’s breath, then the more pleasant that person’s breath will be.
To-Dos to break your carbs addiction
So you are a Carboholic. What can you do to stop being one? Here is a short list of ‘To-Dos’ to break your carbohydrates addiction:
Sugar: Start cutting back on sugar in your beverages. Opt for ‘no-sugar’ or healthier options such as stevia or agave nectar. Stevia has no calories and although agave nectar does, it is more highly concentrated meaning you need less. Also, look for Sweet Fiber, another all natural sugar substitute new to the market.
Or you can totally eliminate sugar on your drinks. I’ve done that once and I feel pretty good each and every day of that period. I have to go back on that kind of sugar diet.
Breads: Start cutting back on your bread intake. Limit yourself to one or two slices a day and make sure the bread you eat is 100% whole grain.
Cereals: Start eating cereals that are high in fiber and lower in sugar.
Rice: Start eating brown rice instead of white rice. Brown rice is higher in fiber and nutrients than its white counter-part.
Side note: Brown rice actually tastes like paper but healthy. You have to choose between taste and your health hehe
Vegetables: Start eating vegetables with both lunch and dinner. Calories are not really an issue, as most vegetables are high in fiber, meaning they aren’t digested by the body.
Remember, carbohydrates can be viewed as any other addiction: you crave for it the more you take it. Are you ready to take the steps to stop this carbs addiction?
Are you a carboholic?
I am. I think it’s the Asian in me. I love rice, noodles, pasta, bread and any other carbs that I can get my hands on when I am hungry. But we all know that being carboholic is not good. It will trigger so many bad things that can happen inside our bodies. So what are the steps for you to know that you are already eating too many carbohydrates? What can you do?
Step 1 – Acknowledgment. It is best to acknowledge the fact that you are already eating too much for your own good! And there’s actually a secret to carbs… The more carbohydrates you eat, the more you will crave them. It means carbs are addictive!
Now answer these: Are you happy eating cereal, pasta, sandwiches and bread all day?
Do you think it is unthinkable to drink coffee, iced tea or regular tea without sugar?
Does going a few meals without potatoes, pasta, rice, bread or cereal seem absurd to you?
If you answered yes to any or all of these questions, chances are you are indeed a “Carbaholic”!
Acknowledging that you have an addiction to carbs is your first step to recovery.
Step 2 – Identify Triggers of Addiction. Track when you most crave carbohydrates. What kind of carbohydrates do you crave the most? Sugars, fruits, vegetables, breads, potatoes, rice?
Start spotting trends – when do you crave carbs the most and which carbohydrates do you crave? It will help you a lot!
Step 3 – Educate Yourself on Carbohydrates. Some carbohydrates are healthier than others and have what we call, a lower glycemic index (GI). This means that they are digested more slowly, which allows your blood sugar to maintain stable levels (important to your health) and tend to be more filling.
I bet I am addicted to the bad kind of carbs!
Step 4 – Take Action. Now that you have identified your weakest moments, your most craved carbohydrates and which carbohydrates are healthiest, start making some changes to improve your level of consumption of those carbs that are the most detrimental.
So are you a Carboholic? Can you do something about it now that you know what to do?
Are you a workout junkie?
Ever since I realized how unhealthy my lifestyle was, I started taking workouts seriously. I would not miss a day of workout because I feel like I always need more of it. But I learned that gym time should also be dialed down if the following occurs already…
Here are five signs you should dial down gym time:
- You’re having trouble falling asleep or staying asleep. Healthy levels of exercise should help you sleep, not keep you awake.
- Your heart is racing. Overtraining can cause your heart rate to be elevated, even when you first wake up in the morning. Regularly checking your heart rate can help you know if things are off-kilter. Simply count your pulse for 6 seconds, then add a zero for a quick check.
- Your workouts are getting harder — but you’re doing the same thing. You should get stronger as you exercise. If your usual workouts suddenly feel tougher, leave you feeling especially sore, and require longer recovery, it may be a sign that your body needs a break.
- You have a cold that won’t go away. Research shows that moderate exercise boosts immune function and can even improve the effects of a flu shot. Slaving over the treadmill for hours a day, without ever taking a day off, has the opposite effect.
- You can’t concentrate. Overexercising doesn’t just wear on your body — it has emotional effects too, like feeling distracted or depressed.
So, are you a workout junkie already?
Slimming Breakfast Meals
I am not much of a breakfast person. Coffee is s staple for me in the morning. But I don’t really take in anything other than that most of the time. Whenever I do get to eat breakfast, I eat rice.
If you are a breakfast eater and you want something with lower calories to consume in the morning, I found these 3 slimming morning meals from Yahoo! Shine.
Banana Split Oatmeal
Cook 1/2 c dry old-fashioned oats with water (to desired consistency) and top with 1/4 c microwave frozen strawberries, 1/4 c sliced banana 1 Tbsp semisweet chocolate chips, and 2 tbsp almonds (total calories=359)
Vanilla Fruit-and-Nut Parfait
Mix 11/2 cup whole grain puffed cereal with 6 oz fat-free vanilla yogurt, 1c blueberries, and 2 tbsp almonds (total calories=354)
Apple Pie Smoothie
Blend 1/2 cup fat-free or soy milk; 6 oz fat-free vanilla yogurt; 1 tsp apple pie spice; I medium apple, peeled, cored, and chopped; 2 tbsp cashew butter; and a handful of ice. Transfer to a glass and eat with a spoon (total calories=390)
Let’s eat!
Health Benefits of Apples
An apple a day keeps the doctor away.
This is true. There are so many health benefits from eating an apple a day and here are some of it…
Bone Protection – The flavanoid only found in apple called phloridzin may protect post-menopausal women from osteoporosis. It is also know to increase bone density. Boron, another ingredient in apples, also strengthens bones.
Help in Asthma – There are studies which showed children with asthma who drank apple juice daily suffered from less wheezing, while another study showed that pregnant women who eat a lot of apples during pregnancy are known to produce kids who are less prone to asthma.
Alzheimer’s Disease Prevention – The quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.
Lower Cholesterol – The pectin in apples lowers LDL (“bad”) cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
Cancer Prevention – Specifically, lung, breast, colon and liver cancer.
Diabetes Management – The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.
Weight Loss – A study showed that women who ate 3 apples per day lost more weight while dieting than those who did not eat the fruit.
I should start eating apples more!
