Health and Wellness Today

As I was surfing the net, I have come across this article. I don't know who published this cause there's no author given but its published date was last year, April 11. I'll post it here cause this is in connection with my former article about the 10 health tips for men. Read after the jump.

It is awkward to think of men's strength and not judge the prostate, while prostate pest is the most joint pest among Canadian men. One in seven men will refurbish prostate pest during his time.

While most prostate pest is diagnosed after the age of 70, prostate tension should boon previous to thwart harms later. One of the simplest and most effectual behavior to assist prostate strength is by ingestion undivided foods. entire grains, raw nuts and seeds, vegetables, and fruits are important for the thwart of any pest, counting prostate pest. Many undivided foods lower the jeopardy of refurbishing prostate pest.

Zinc-moneyed foods: A deficiency in the granite zinc has been coupled to needy prostate strength. Zinc is not only nourishing to the prostate but also vital for chap hormone production. Foods with high zinc content enter pumpkin seeds, sunflower seeds, cashews, mushrooms, spinach, undivided grains, and seafood (especially oysters).

If you have completely read through the first half of this article, the second part will be a snap to understand.

Garlic: This potent thyme has been preventing disease since Hippocrates recommended it centuries ago. Today studies show that those who eat fresh garlic daily have lower rates of cancer than those who do not. Traditionally, one clove per day has been used as a cancer preventive. Garlic is thought to help prevent prostate cancer in many ways, for example by aiding in the breakdown of the hormone testosterone and by enhancing immune function.

Lycopene-containing foods: The red pigment in tomatoes is thought to reduce prostate cancer risk. Lycopene is made more available by cooking. Enjoy homemade tomato soups, stews, and sauces. Other foods that offer this cancer-fighting boost include strawberries, watermelons, and pink grapefruits.

High-fibre foods: We often think of heart health in relation to high-fibre foods, but a lack of fibre is also linked to prostate cancer. The fibre in vegetables, fruits, and whole grains help to eliminate toxins from the body. Try leafy green vegetables and whole grains such as barley, quinoa, buckwheat (or kasha), wild rice, brown rice, and oats.

Essential fatty acids: Some experts say there is a direct correlation between red meat consumption and prostate cancer. Researchers theorize that a diet high in saturated fat increases the levels of testosterone in the body, which stimulates the prostate, along with any cancerous cells. Essential fats, on the other hand, are necessary for proper body function and have anti-inflammatory properties. They are found in fresh seeds, nuts, and wild fish.

Protecting the prostate can be a delicious journey of discovering health through whole foods.

Written by Gloria Tsang, RD
Published in September 2005

(HealthCastle.com) You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following easy weight loss tips will help you lose weight in a healthy way.


Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate)

BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Tool: Use the online Calories Requirement Calculator


Tip 2: Eat at least 5 servings of fruits and vegetables per day

Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

Read more: Top 5 Healthiest Foods


Tip 3: Watch for Portion Size

One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.

Tip 4: Do not Skip Meals

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

Read more: 4 Breakfast items to Avoid


Tip 5: Go for wholesome fresh foods

If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.

Tip 6: Don't be overly-restrictive

Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.

Tip 7: Understand Food Claims and Labels

A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.

Read more: Understanding Food Labelings


Tip 8: Watch for the sugary drinks

Juices, pop, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.

Read more: 5 Myths about Drinks


Tip 9: Keep a food journal

Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.

Tip 10: Exercise, period

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.

Related article: Exercise Can Act as a Memory Booster



Source Article: 10 Tips for Easy Weight Loss

To all great men out there, this article is for you.

When it comes to vigor heed, men are like ostriches. They conceal our heads in the sandpaper. They are greatly minus expected than women to trip our doctors evenly, take symptoms genuinely and live a vigorful lifestyle. Perhaps thats one senses why women have a seven-year regular survival lead on us!

Yet its evidently important that men of all ages become more practical about their vigor. And a tranquil way to gain is to chart these 10 major steps to maintaining vigor and life.

1. Eliminate "White Foods" from Your Diet. White flour, white sugar and other processed foods are not only devoid of vitamins and minerals, but they’ve also been stripped of their natural fibre. As a result, they rapidly drive up blood sugar levels, which contributes to weight gain, diabetes and a host of other health problems. Avoid breads and baked goods made with white flour, sugar-laden sodas and snack foods. Instead, focus on eating fibre-rich fruit, vegetables, legumes and whole grains.

2. Stay Away from Dangerous Trans Fats. While it’s important to reduce your overall fat intake, it’s even more important to watch the types of fat you eat. Deep-fried foods and anything made with hydrogenated oils (margarine, peanut butter, shortening, store-bought pastries and cookies) contain trans fats that raise your risk of heart disease. Eat only healthful fats, such as olive oil and the omega-3 oils found in salmon and other cold-water fish, which actually protect against heart disease.

3. Take a Potent Daily Multivitamin and Mineral Supplement. Although there is no substitute for a good diet, I am convinced that for optimal nutrition, you need to take a high-potency multivitamin and mineral supplement. Even if you are eating right, it’s unlikely that your food contains all the nutrients you need. Poor soil quality, storage, processing and cooking deplete our food of vitamins and minerals. Taking a high quality daily supplement is "health insurance" against possible deficiencies.

4. Include Weight Training in Your Exercise Routine. Aerobic exercise is great for cardiovascular conditioning, but it’s vastly inferior to weight training in attacking the "flab factor." Recent research has shown that as little as once-weekly resistance exercise can improve muscle strength. Even the busiest or laziest among us can find the time and energy for that. Join a gym, consult a personal trainer or ask an experienced friend to show you the ropes.

5. Maintain Your Optimal Weight. Current statistics suggest that half of us are losing the battle of the bulge, but maintaining a healthy weight is one of the best things you can do for yourself. You’ll look better, feel better and reduce your risk of heart disease, diabetes, hypertension and other major killers. I know this is easier said than done, but if you just follow the four steps above, you’ll be well on your way.

6. Drink Alcohol Only in Moderation. You’ve probably heard of the "French Paradox," and that drinking wine protects against heart disease. Repeated studies have shown that drinking moderate amounts of alcohol (all kinds) protects not only against heart disease, but also lowers risk of death from all causes. Remember that moderation is key. While one to two drinks a day are protective, excess alcohol consumption is devastating to health. And for some, one drink is too many.

7. Protect Your Prostate. Around the age of 40, the prostate gland begins a growth spurt that results in symptoms such as frequent nighttime urination. The good news is that this condition, known as benign prostatic hyperplasia, can be prevented or reversed by taking extracts of two herbs: saw palmetto (Serenoa repens) and pygeum (Pygeum africanum). Dozens of studies have shown that these herbs work in improving urinary flow without adverse side-effect. Suggested doses are 160 to 320 milligrams of saw palmetto and 40 to 80 mg of pygeum daily.

8. Reduce Your Risk of Prostate Cancer. Experts estimate that 80 per cent of all cancers can be prevented by making healthy lifestyle choices. Avoid saturated and trans fats, which may fuel prostate cancer growth, and incorporate protective foods, such as soy, green tea and tomatoes, into your diet. Soy contains isoflavones with specific anti-cancer activity. Green tea is rich in polyphenols that inhibit the formation of cancer-causing compounds and block the growth of prostate cancer cells. And tomatoes, particularly cooked tomato products, are an excellent source of lycopene, which is linked to a reduced risk of prostate cancer. In addition, make sure your daily nutritional supplement contains high doses of the antioxidant selenium (200 micrograms) and vitamin E (800 IU), which have been shown to dramatically lower the risk of prostate cancer.

9. Maintain Vigorous Sexual Function. Most cases of erectile dysfunction (impotence) have a physical cause: You’re just not getting enough blood to the area in question. To improve overall circulation, follow the diet, exercise and supplement recommendations above. If you’re taking drugs, review them with your doctor, as many can worsen erectile function and impair libido. Smoking also significantly impairs erectile function. Several herbs have been shown to improve sexual function. Ginkgo biloba increases blood flow to the penis, and Panax ginseng, oats, horny goat weed, maca and seroctin improve libido.

10. Maintain Close Relationships. Another thing women seem to do better than men is maintain close relationships. Make a point to strengthen ties with your family and friends. Volunteer work, religious ties, even pets–anything that keeps you involved with others–reduces stress and enhances health.

Take charge of your health by incorporating these 10 steps into your life. The rewards of optimal health and well-being will be well worth your efforts.


Any violent reactions? Tee-hee. Post your comments.

In the United States, it is estimated that 97.1 million, or approximately 35% of adults, are overweight. More than 60% of Americans over the age of twenty are overweight. About one quarter, or 1 in 4 American adults are considered to be obese. It is also estimated, that over half of the population of adults in the United States, go on a weight loss diet each year. Additionally, according to the World Health Report, published in 2003, about 1 billion adults worldwide are overweight. Obesity is becoming a worldwide epidemic. So how can one go about losing weight safely, while keeping one's sanity? Read more after the jump.

The first and most important tool in losing weight, is to eat less. It sounds simply enough, however, most obese and overweight individuals just simply eat too much. The key to eating less, is not to eat until your stomach feels full, but to eat only enough calories to sustain a healthy lifestyle. For moderate daily activity, the average adult female only needs about 2000 calories per day, while the average adult male needs about 2500-2800 calories per day. For children and toddlers, the estimated average requirement is anywhere from 1000 to 1900 calories per day.

The second most important step in losing weight, is to eat healthy. Eating a giant bacon and cheese hamburger with extra large fries and a large milkshake for lunch everyday, just won't cut it. Vegetables, foods low in fat, healthy grains, fruits, and lean meats are the best choice for a healthy diet. It isn't just how much an individual eats, but also what an individual eats, that can cause obesity. Eating unhealthy foods in small quantities can also cause an individual to become overweight over time.

The third most important step in losing weight, is to exercise. It is very difficult for most adults to exercise. With the hectic schedules of today's modern world, many adults just simply don't feel that they have the time to exercise. Although getting around to exercising is usually last on most adults minds, many would be surprised to find out just how little time it takes per week to stay in shape and lose weight. Most research indicates that as little as 3-4 hours of exercise per week, can reduce the risk of coronary heart disease by 65%. If you think about it, it's only about 2% of the entire seven day week that an individual needs to exercise to stay healthy and in shape.

So again, no more meriendas and midnight snacks. Tee-hee!

Working requires long hours of concentration and complete dedication. You may feel compelled to finish work to achieve the deadline, meet client satisfaction, or attain quota. All these factors can be very stressful but they are inevitable since they motive people to strive harder. Read more after the jump.

Even at home stress is present. Your child may be failing in her studies, or you are getting late with your rent or bills. These can be stressful even to think about. If you cannot prioritize what is important, you may feel stress every single day. Sometimes, you have no choice but to remove yourself from a stressful situation and just break away from everything.

Hobbies You Enjoy The Most

Hobbies and pastimes are very good stress relievers. You can put your mind away from problems through concentrating on things that are enjoyable and fun. There are several activities that you can enjoy depending on what suits you best.

If you are into singing, go out with your friends and enjoy sing-a-long and karaoke bars. Even singing inside your bathroom is not a bad idea. You can enjoy singing almost anywhere as long as you are not bothering anyone. If you are not into singing but more into the artistic types, purchasing a sketchpad and a pencil or any art materials you want can help you relieve stress.

The possibilities are endless when it comes to hobbies. Other people like to tinker on things when they feel stressed. Find the things that you like doing the most and use it to keep yourself away from stress. Hobbies do not need long hours of attention and they can be done anywhere and are usually cheap.

Going Outdoors or Indoors

Sports are not only good for stress but also to your body. They require both physical and mental ability. If you feel that you need to break away from all the problems you have, invite a friend or group of friends to have a friendly outdoor game. There are many activities that you can engage yourself into. There is basketball, volleyball, badminton etc. All of these activities do not require long attention and is a sure way to change your focus. Sweating releases the tension in the body and provides long lasting relief.

There are also many indoor sports that you can try. Table tennis only takes up a small amount of space and can be played by many. Board games like scrabble, word factory and bridge are also sports. The only difference is they require you to use your brain. Keep those brain cells alive by getting your hands on board games.

Take A Break

Long hours of work or monthly monotonous activities can get you stressed. Having a vacation and breaking yourself away from your work is absolutely not a bad idea. If you think you deserve the break, ask for a vacation leave and go to somewhere where there are things not related to your work. A change of scenery can keep you from getting all stressed up.

Vacations offer a lot of things that you can try. There is fishing, kayaking, even rock climbing if you are the extreme type. But if you are not into serene or quiet hideaways and like bright lights and partying then you can take your vacation on places that includes casino strips or long nights of partying. You can take your vacation anywhere and they can always relieve you of your stress.

Food is a source of energy and life to us. Though we better choose the healthy foods. Eating the right way can do a lot for your health. It can make you feel better about yourself and reduce the risk of acquiring certain diseases. Let me ask you this - Is there such thing as a healthy junk food? Tee-hee. If you know one, kindly post it here.Check out this short quiz just so you know if your eating healthy or not. Healthy Food Choices quiz.

Anyway, here are the top 5 healthiest foods according to my favorite dietitian, Ms. Gloria Tsang.


Written by Gloria Tsang, RD


The Super Foods section of our website is very popular with our readers. It lists many healthy foods which are beneficial to health. Among all the foods listed there, I have decided to pick the top five healthiest foods for this article.

Top 5 Healthiest Foods - picked by Dietitians

1. Salmon
Hands down! Salmon is my favorite food to substitute meats. It is a good source of protein and omega 3 fatty acids - which has been shown to decrease LDL cholesterol and raise HDL cholesterol. In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as salmon. With increasing public concerns over farmed salmon, choose wild salmon. Most canned salmon are wild.

For more details, read Eating Salmon helps lower your blood cholesterol


2. Soy
Soy products are great substitutes for animal products. I love cooking tofu with various tasty Asian sauces and also enjoy drinking soy milk. Soy beans contain high amounts of protein which comprise of all essential amino acids (the only such vegetable source to do so). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B vitamins, omega 3 fatty acids and fiber. Numerous scientific studies demonstrated that a diet containing significant soy protein may benefit heart health. In addition, more and more studies are being published suggesting other health benefits of soy such as the prevention of prostate & breast cancer as well as osteoporosis.

For more details, read Benefits of Soy


3. Greens
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. Personally, I like eating them cooked so I usually stir fry them in a non-stick pan, but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!

4. Berries
Berries by far are my favorite fruits! They are loaded with Vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the ORAC score chart (a method of measuring antioxidant activity). Berries are easy to prepare - just wash and rinse - no need to peel at all! In addition, you may serve berries (fresh or baked) as part of a dessert dish.

For more details, read Berries: Big Health Benefits in a Tiny Package


5. Whole Grains
Whole grains have some valuable antioxidants not found in fruits and vegetables. They also contain B vitamins, vitamin E, magnesium, iron and fiber. The new 2005 Dietary Guidelines for Americans recommend that all adults eat half their grains as whole grains - that's 3 to 5 servings of whole grains a day. To include more servings of whole grains in your diet, use whole-wheat flour in your recipes instead of white flour. Look for the word "whole" when purchasing packaged foods such as cereals, biscuits, pasta and breads. In addition, try adding wild rice, brown rice, quinoa or barley in your soup to increase whole grain intake.

For more details, read Whole Grains Guide - Health Benefits




Source article: 5 Best & Healthiest Foods

Every morning, my mom never failed to do a set of exercises. Be it jumping jacks, jogging, brisk walking, stretchings, you name it. But never did I know that exercise also acts as a memory booster until today. Yes, a memory booster. Read more after the jump.

Physicians are researching how exercise regimens improve comprehension and reduce normal memory loss so they can assign specialized exercises to improve memory. In addition to the large list of long-term health benefits that exercise provides it gives even more reasons to be active and stay off of the couch.

Studies now show that physical activity decreases stress and anxiety afflictions that cause many cognitive breakdowns along with giving evidence that exercise might slow down or avert dementia. This is great news for all  people who want to retain their mental acuity as they reach mature ages.

Being physically active acts as a stimulant to increase and maintain correct mental functions. It can therefore be said that making some lifestyle changes may boost your cognitive processes.

Research shows that a healthy brain diet needs to include whole grains and foods that are rich in antioxidants and omega-3 fats, relaxation exercises, daily walks along with mental exercise like sodoku and crossword puzzles show results that suggest an increase in brain metabolism and efficiency.

Losing weight, lowering blood pressure and cholesterol and not smoking are vital factors for good brain health in all ethnic backgrounds. Regardless of the numerous studies making these suggestions it has not been conclusive enough to design distinct programs for the desired results.

Living life to the fullest and constantly learning new things are the simplest ways to maintain a person’s mental processes throughout their life. Exercise is often the determining factor for improvement in cases of depression, anxiety and other illnesses linked to poor mental and emotional health.

I played football in my highschool days and even when I started working. But before we could actually play, there are certain warm-up exercises such as jogging and stretching that we do. This helped us minimized injuries. And also after the game, we had some cool-down exercises (stretching to be particular) to minimize muscle pains. Tee-hee! And there are a lot of benefits when we do our daily stretching. Read more after the jump.

Athletes that take the time to properly care for their bodies have far fewer injuries than those who work out with reckless abandon. When deciding whether or not to stretch it is very important consider the benefits stretching provides. While the benefits are practically limitless, there are some definite benefits that nearly all athletes should experience.

Stretching improves your range of motion, circulation, posture,overall performance, and even helps you to relax after your workout. Stretching does much more than this however,it also lessens your muscle tension and can even lower the joint stiffness you can get after working out. Ten minutes of stretching before your work out will allow you to experience the benefits and can easily be added to your routine.

By properly stretching, not only are you giving your body the benefits, you are also reducing injury related doctor visits. Even though most athletes would prefer playing their favorite sport instead of going to the doctor’s, it is important to remember that an untreated injury often gets worse, resulting in even more down time.

It is possible to significantly lower the number of injuries you may get if you use adequate stretching along with your regular work out routine. While some injuries are bound to happen, stretching can reduce the number and severity of injuries. It is also very important to work with a personal trainer or coach to develop a stretching routine that is best for your body type.

Particularly important for athletes is considering any previous injuries and their exercise habits when choosing a stretching routine. By carefully picking the right stretches and exercises you can fashion your work out to your exact needs and guard against further injury. Stretching just for the sake of stretching  can negate the benefits.  For instance, a runner that concentrates on his arms will not get the same benefits as one who stretches his back and legs before running. It is important to carefully choose exercises that are appropriate to your needs when you warm up as well. Specifically, if you pulled a hamstring, you should let it rest for two or three days.

This brings us to the importance of learning to listen to your body. If it seems that stretching is doing more harm than good, then it is time rethink your routine and change the way you treat your body. It is completely acceptable to change your routine when recovering from an injury. Staying in the best shape possible is your ultimate goal and sometimes you need to change your approach.

Copper deficiency is uncommon, but is sometimes found in combination with iron deficiency, especially with iron deficiency anemia.

As zinc supplementaion is becoming more popular, the effect of reduced copper absorption seen with increased zinc consumption will probably make deficiencies of copper become more common.


Written by Kathleen Barnes

Copper is the third most abundant trace mineral in the human body, but sadly, the multicentre European FoodCue project, which looked at the effect of copper on human health between 2000 and 2003, found that most Westerners get too little of this essential nutrient.

Copper is at the core of normal body function. Without copper, we cannot form superoxide dismutase, the superpower of all antioxidants. Copper also helps our bodies create collagen, the protein that forms healthy joints and supple, young skin. And it has a role in helping our bodies store iron, a critical component of the formation of hemoglobin in red blood cells. Scientists in the FoodCue project also found that copper has a role in maintaining the immune system.

While actual copper deficiency is rare, experts such as James Balch, MD, and Mark Stengler, ND, authors of Prescription for Natural Cures (Wiley, 2004), agree that most Westerners should try to consume a recommended daily intake of at least 2 mg of copper through their diets.

Here are some of the health benefits you can reap by maintaining the recommended daily intake of copper.

Protection against heart disease: Research shows copper helps keep your heart in rhythm and blood pressure in check. Cholesterol also remains at healthy levels when copper levels are optimal. Copper is also a good antioxidant, so it improves your protection against heart disease and other degenerative diseases.

Improved skin and hair colour: Copper is a component of the dark pigment melanin that gives colour to hair, skin, and eyes. Melanin is a component in consistent pigmentation, so it helps prevent blotchy skin coloration. Copper supplements may also help reverse greying hair, if the change in colour is caused by copper deficiency.

Reduced joint pain: Copper has anti-inflammatory properties that can help relieve arthritis. Many people wear copper bracelets to combat the inflammation and pain of arthritis, and while a small amount of copper may be absorbed through the skin, copper supplementation is a simpler way to get a measured amount into your system to reduce symptoms of arthritis. Copper also helps the body manufacture elastin, a protein that keeps ligaments and blood vessels supple. Since copper is involved in the production of collagen, proper amounts can help keep joints well cushioned and even plump skin and erase wrinkles.

Stronger bones: Collagen also helps keep bone mineral density at optimum levels and may help prevent osteoporosis. In 1994 researchers at the University of California in San Diego found that postmenopausal women who took calcium alone got no benefit in preventing osteoporosis, but when copper, manganese, and zinc were added to the calcium, bone density actually increased.

A healthier pregnancy: In a 2003 European study, researchers found that pregnant women have a higher risk of miscarriage if their copper levels are low.


There are many copper supplements available in the market. But you can prevent it by increasing your intake of foods rich in copper, such as legumes (especially soybeans), nuts, cocoa, black pepper, seafood, egg yolks, raisins, molasses, avocados, whole grains, oats, and cauliflower. Pregnant women with copper deficiency should eat a well-balanced diet that includes these foods.

If you still haven't changed your diet, start now. Switch your white bread for wheat and start stocking the fridge with fruits and vegetables. If you have kids, well, monitor how many snacks your children eat in a day. Add more vegetables to the dinner table. Make food more fun. Healthy eating takes time but is worth it in the end.

Chicken nuggets and macaroni and cheese seem to be the mainstream diet for many children. Parents often struggle to get their children to eat healthy foods. My family started on a new diet. My mom switched our white bread for wheat and started stocking the fridge with fruits and vegetables. We rebelled for a while, but now we are used to it. We even fight for the last strawberry. Here are some suggestions to help you make the transition to healthy eating in your home. Continue reading after the jump.

Monitor how many snacks your children eat in a day. Create a rule at your house, for example, snack at 10:00 a.m. and 3:00 p.m. You won't have whiny kids wanting treats all day, because they know when they can have them. However, if they want something healthy like an apple, a bagel, or some fruit, they can have it without asking.

Add more vegetables to the dinner table. Try a variety of vegetables, and keep trying them even when your kids say they don't like them. Taste buds change over time. Have them try one bite each time you serve something they don't like.

Make food more fun. Serving dinner that your kids can adapt to their own tastes makes dinner more fun, and gets them to eat better. Try taco soup with a base to include tomatoes and pinto beans and let them add their own ingredients: cheese, sour cream, chips, olives, corn, etc. They probably won't notice that there were tomatoes in there.

Healthy eating takes time but is worth it in the end. Your kids will adjust and eventually won't miss the candy and chips that they used to munch on. And everyone will benefit from the change.

It's good to know that popcorn is actually good for your health. I'm pertaining to plain popcorn not the one that is sugar coated. Now I can even enjoy movies more. Tee-hee. Check out this information after the jump.


Written by Gloria Tsang, RD
Published in Dec 2005; Updated in Aug 2007

(HealthCastle.com) You've probably heard a lot about how good for you whole grains can be. But do you really know what whole grains are – or why they're so beneficial?

A grain is considered whole when all three parts – bran, germ and endosperm – are present. Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact, whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitaminsare found in the germ and the bran of a grain.

Common Types of Whole Grains:

* wild rice
* brown rice
* whole wheat
* oatmeal
* whole oats
* barley
* whole rye
* bulgar
* popcorn

Less Common Types of Whole Grains:

* amaranth
* millet
* quinoa
* sorghum
* triticale

Recommendations on Whole Grains

Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood glucose in people living with diabetes. Other studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.

In January 2005, the US government published the new Dietary Guidelines for Americans 2005. One of the new guidelines recommends that all adults eat half their grains as whole grains – that's at least 3 servings of whole grains a day.

Increase whole grain intake: An easy way to increase whole grain intake is to replace some of your refined-grain products with whole grain products.

* have a slice of whole grain bread to replace your white bread
* have a serving of whole grain breakfast cereal in the morning
* substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes
* add brown rice, wild rice or barley in your vegetable soup
* snack on popcorn instead of chips on movie nights

Check labels carefully! Foods labelled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Color is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! Some brown bread has brown coloring added to achieve the brown color!

When determining if a packaged food product contains whole grain or not, look for the word "whole" in the ingredient list. Also look for the Whole Grain Stamp (see above examples). A "good source" stamp contains at least 1/2 serving of whole grains while an "excellent source" contains at least 1 serving of whole grains.


Source article: Whole Grains Guide
Related Articles:
What are Whole Grain Foods?
The Whole Grain Guide
Whole Grain Recipes

A local version of soy in Philippines is "taho". You could buy it at the manongs at the entrance of your office. Available at 10 or 15 pesos per serving. I personally like taho without syrup but with sago (tapioca pearls in English). Read more after the jump about the health benefits we could acquire from taho.


Written by Gloria Tsang, RD
Published in February 2006


(HealthCastle.com)What has most interested scientists in recent years is the discovery of phytochemicals and the profound benefits of soy on human health. Benefits of soy include promoting heart health and healthy bones, preventing cancer and alleviating menopausal symptoms.

Soy beans contain high amounts of protein, including all essential amino acids (the only such vegetable source). Soy beans are also a rich source of calcium, iron, zinc, phosphorus, magnesium, B-vitamins, omega 3 fatty acids and fiber.

Benefits of Soy: Heart Health

The cholesterol lowering effect of soy milk and its role of heart disease was widely recognized in the mid 90s when the results of a meta-analysis of 38 clinical studies were published. The results demonstrated that a diet with significant soy protein reduces Total Cholesterol, LDL cholesterol (the "Bad" cholesterol) and Triglycerides.

The average consumption in these studies was 47 grams per day of soy protein, which is a considerable amount. One way to include this is to try a soy protein beverage or powder that may add 20 grams preserving. Soy protein was effective even in people who were already following the American Heart Association's 30 percent-fat diet. Soy protein appears to lower triglyceride levels while preserving HDL cholesterol.

Researchers Erdman & Potter in 1993 reported in the American Journal of Clinical Nutrition a 12 percent drop in cholesterol when 20 to 25 grams of soy protein and fiber were included in the diet. Soy beans contain soluble fiber, which is known to interfere with the absorption and metabolism of cholesterol.

As a result of these findings, in 1999, FDA authorized a health claim about the relationship between soy protein and Coronary Heart Disease (CHD) on labelling of foods containing soy protein.

A heart health claim can be found on qualified soy products.

Health Claim:
Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of [name of produce] provides [amount]g of soy protein.

A few recent studies released in 2005 found that soy only had a modest effect on cholesterol levels. The American Heart Association no longer recommends soy for heart disease. FDA is currently reviewing its policy on soy health claim. So what should you do? Enjoy your soy foods like before. It may not lower cholesterol to an extent we originally thought, but it certainly does not harm our health!

Benefits of Soy: Healthy Bones

Many soy foods are naturally high in calcium (some fortified with calcium because it is a good source of a particular coagulating agent). In addition, soy also contains magnesium and boron, which are important co-factors of calcium for bone health.

Isoflavones in soy foods may inhibit the breakdown of bones. Daidzein, a type of isoflavone, is actually very similar to the drug ipriflavone, which is used throughout Europe and Asia to treat osteoporosis. One compelling study completed by Erdman in 1993 focused on post-menopausal women who consumed 40 grams of isolated soy protein daily for 6 months. Researchers found that these subjects significantly increased bone mineral density as compared to the controls.

Another study published in the Archives of Internal Medicine in September 2005 also found that intake of soy food was associated with a significantly lower risk of fracture, particularly among early post-menopausal women.

Benefits of Soy: Menopause

In Japan, where soy foods are commonly consumed daily, women are only one-third as likely to report menopausal symptoms as in the United States or Canada. In fact, there is no word in the Japanese language for "hot flashes".

Current studies showed that soy only helps some women alleviate menopausal symptoms. Indeed, soy is more effective in preventing than alleviating hot flashes. Despite these findings, the North American Menopause Society in 2000 recommended that 40 - 80mg of isoflavones daily may help relieve menopausal symptoms.

Benefits of Soy: Cancer

Among all cancers, data on soy and prostate cancer seems to be the most promising; many studies support its role in the prevention and possible treatment of prostate cancer.

While some studies showed soy offers a protective effect against breast cancer, a few studies showed the estrogen-like effects in isoflavones may be harmful for women with breast cancer. American Institute for Cancer Research stresses that data on soy and breast cancer are not conclusive, and more work is needed to be done before any dietary recommendations can be made.

What we know at this point is the phytoestrogens in soy foods are "anti-estrogens". In other words, they may block estrogen from reaching the receptors - therefore potentially protecting women from developing breast cancer. Studies found that pre-menopausal women may benefit from eating soy foods as their natural estrogen levels are high.

However, this may not be true to post-menopausal women. Studies found that soy could become "pro-estrogen" in women with low levels of natural estrogen. In other words, concentrated soy supplements may add estrogen to the body and hence increase breast cancer risk in post-menopausal women. Therefore, post-menopausal women should avoid taking concentrated soy supplements until more is known. Eating soy products, however, is not harmful.

Benefits of Soy - the Bottom Line:

Although it is still inconclusive that soy can prevent any diseases, many studies have shown promising results. Include soy products such as edamame, tofu, tempeh, soy milk etc in your diet and enjoy the possible health benefits they may bring.

With increasing public concerns regarding genetically modified foods, look for soy products which use non-genetically modified soy crops in their production.

Benefits of Soy Soy products Available:

* Calcium-fortified soy milk
* Tofu
* Soy nuts
* Edamame
* Tempeh
* Miso
* Other products such as soy patties, soy cheese, soy yogurt and breakfast cereal


Source article: Powerful Benefits of Soy

I saw a TV commercial that says, "It pays to check the label." (Though I can't remember what commercial is it.) Anyway, do you really understand food labels? If not, better read after the jump.

Written by Patty Poon, M.Sc.
last updated: May 2006

Grocery shopping and reading labels are a delight for some and a real headache for others. Regardless of how you feel about them, determining whether a particular food product fits into your healthy diet plan has become easier. In addition to listing the amounts of macronutrients (fat, protein and carbohydrate including fiber), a food label may also indicate vitamin and mineral content of the product. This provides good information to help a consumer determine if a particular food product meet his or her nutritional needs.

What is on a Nutrition Facts Label?

Food labels are designed to help consumers make healthy food choices. In 1990, the Nutrition Labeling and Education Act went into effect. The USDA and the FDA developed these guidelines so that consumers would have access to useful nutritional information to help make smart choices.

But how do you make sense of a food label?

According to the Nutrition Labeling and Education Act, all packaged food products must contain the following information:

* Common name of the product
* Name and address of the product's manufacturer
* Net contents in terms of weight, measure or count, and
* Ingredient list and Nutrition Facts


Components of a Nutrition Facts panel

Nutrition Facts

Common nutrients, such as total fat, cholesterol, and sodium, are required fields. Other nutrients, such as potassium and Vitamin K, are optional and not required to be listed. Each package must identify the quantities of specified nutrients and food constituents for one serving. It is important to note the following:

* 1 g of fat = 9 kcal
* 1 g of protein = 4 kcal
* 1 g of carbohydrate = 4 kcal
* 1 g of alcohol = 7 kcal

Serving Size

Serving sizes are standardized to make for easier comparison among similar food items. They are expressed in both common household and metric measures. It is always important to pay attention to a serving size. For instance, a serving of chocolate chip cookies is typically 2 pieces. Hence, if you eat 4 pieces, you will need to double the amount of nutrition content listed on the label.

Calories (kcal)

Calories provide a measure of how much energy you obtain after eating a portion of food. It is always important to find out the total calories. Many consumers are surprised to find that a fat-free product is not necessarily low in calories. Similarly, a sugar-free product is not always low in Calories or low in fat.

Nutrients listed

Total fat, saturated fats, cholesterol, total carbohydrate (including fiber and added sugars), protein, vitamins A and C, calcium and iron are required on the label. Other nutrients are optional and may be listed at the discretion of the manufacturer.

In addition to total calories and total fat, a few other nutrients relevant to heart health are important to pay attention to when reading a label. These include saturated fats, cholesterol and fiber. Effective Jan 2006, all labels should also include trans fatty acids.

Percent Daily Values

Percent Daily Values provide an estimate of the percentage of a nutrient from one serving in a typical 2000 kcal diet.

Daily Reference Values Footnote

This footnote reminds consumers of the daily intake of different foods depending on their own nutritional needs.

nutrition facts food labelReading Food Labels - the Bottom Line: Food Labels and Nutrition Facts enable you to compare products based on key ingredients. When comparing products, focus on those nutrients that are important to you.

* If you are concerned about your weight, you should compare products based on BOTH calories and fat.
* If you have heart disease or high blood pressure, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium. Choose products containing less than 20% Daily Values for fat, cholesterol and sodium.
* If you have diabetes, you should pay attention to the amount of carbohydrate, sugar added as well as fiber.

Source article: Be Smart - Understanding Food Labels and Nutrition Facts

Wait.... Is that a cola in your hand? Read this article first before you obey your thirst.


Written by Gloria Tsang, RD
Published in Feb 2006; Updated in April 2007

Top 5 Myths about Drinks - debunked by Dietitians

1. Diet Pop is healthier than Regular Pop

One can of regular pop contains about 135 kilocalories whereas a can of diet pop contains less than 10 kilocalories; some even contain zero kilocalories. Therefore, it is true that diet pop contains fewer calories. However, it is rather difficult to agree that diet pop is "healthier" as there is really nothing healthy about artificially colored and flavored water.

2. It is less fattening to drink juice than milk

Many people are surprised to learn that a glass of juice contains more calories than a glass of one percent milk. Even two percent milk has only 10 kilocalories more than a glass of fruit juice, which has 120 kilocalories! While juice contains mostly sugar and some vitamins, milk has more nutrients such as protein, calcium, potassium and Vitamin D.

3. All bottled waters such as sparkling water, tonic water, flavored water, and mineral water are WATER

Yes, plain bottled water is water and is calorie-free. Some flavored waters are made with water and real juice. However, many flavored waters are flavored with artificial sweeteners and contain little juice. Tonic water, for instance, has 125 kilocalories per serving. Hence, always read the label and check the ingredient list. If you drink bottled water instead of tap water regularly, make sure it contains fluoride.

4. Drinking wine instead of beer won't make a beer-belly

It is a common misconception that wine contains fewer calories than beer. It is simply not true. One glass of wine (five ounces) contains about 130 kilocalories whereas one bottle of beer (12 ounces) has about 150 kilocalories. Therefore, wine contains more calories on a per-ounce basis. As a general rule, the sweeter the wine, the more sugar and calories it contains. By the same token for hard liquor; the higher the proof, the higher the calories.

Remember this next time when you are contemplating a second helping of alcohol: calories from alcohol tend to be stored as fat in the abdomen. So, if you drink alcohol on a regular basis (regardless of the kinds of alcohol), watch out for the beer-belly!

5. Coffee is the main source of caffeine

Friends have often told me that they quit drinking coffee for the sake of their hearts. Little did they know that the can of pop in their hands has caffeine, too! Caffeine is widely found in tea and canned drinks. Some drinks, such as Jolt and Red Bull, contain as much caffeine as coffee! In general, there is no harm to your health if you drink coffee in small to moderate amounts. However, it is advised that people with high blood pressure and pregnant women limit their caffeine consumption.


The Bottom Line

By substituting a can of pop or juice with a bottle of water every day, you may lose as many as 15 pounds per year. In addition, walking the stairs for 15 minutes every day, for instance, can help burn about 100 calories. It is that easy!

Remember, you always have a choice. When purchasing a bottle or canned drink, make it a habit to check the Nutrition Facts. Try bringing your own drink to work instead of choosing one from a vending machine with limited choice. This will not only save your wallet but also your waistline.


Source article: 5 Myths about Drinks

Eating your favorite salmon sushi or sashimi won't give you a harm. Read more after the jump.

Written by Gloria Tsang, RD
Published in Sep 2002: Updated in Jul 2005

High cholesterol! This term seems to be highly used when dealing with today's health topics! It is the yellowish material in your arteries which narrows the blood vessels. But they are not all bad for you. You can lower the bad type of cholesterol (LDL - low density lipoprotein) and increase the good type of cholesterol (HDL - high density lipoprotein) by altering your diet. LDL is responsible for clogging your blood vessels and HDL helps to "exile" the LDL to the liver where LDL is "destroyed". Hence it is beneficial to have higher level of HDL and less LDL in your blood.

Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet!

Moderation is the key. Include salmon (or other fish with high omega-3 content such us sardines and tuna) to your meals occasionally and enjoy its health benefits.

Salmon oil supplements are available on the market. Check with your doctor before consuming these pills as a single pill is more concentrated in Omega 3 fatty acids than 1 serving of salmon.

Caution: Do not take salmon oil supplements if you are taking a blood thinner drug as salmon oil supplements may further thin your blood.


Source article: Can eating Salmon help lower your blood cholesterol?

I always order McDonald's Big Breakfast combo before I enter the office since I didn't have enough time to prepare my own breakfast and McDonald's is the nearest fast food chain from my office. But everything's changed when I read this featured article.


Written by Gloria Tsang, RD
last updated: August 2006

Breakfast is the most important meal of the day. Not only does breakfast give you the fuel to break the fast you have undergone during a good night's sleep. Breakfast also helps you concentrate better throughout the day and helps maintain your weight. For most people, breakfast is the only meal to include some vital nutrients such as calcium from milk as well as fiber and antioxidants from whole grains. Therefore, it is wise to choose healthy breakfast items to start your day and avoid breakfast items that have no nutritional value.


4 Breakfast items to avoid

1. Carrot Cake Muffin
Perhaps the word "carrot" make it sound like a healthy breakfast item, but most commercial carrot cake muffins are high in fat and calories. One serving of this favorite breakfast muffin from a coffee chain store contains a whopping 680 kilocalories and 40 grams of fat! Indeed, most muffins and scones are high in fat. Scones, in particular, usually contain trans fat as well.

2. Doughnuts
Doughnuts are fried breakfast foods. If you do not eat french fries for breakfast, why would you eat fried doughnuts? One piece of glazed doughnut from a doughnut chain store contains 200 kcal of empty calories with precious few nutrients. What is worse is that it contains four grams of trans fat per serving. That is already two times more than the recommended amount of trans fat a day. Doughnuts with fillings contain even higher amounts of calories and trans fat, so stay away from this breakfast treat!

3. Frozen Waffles
Similar to doughnuts, frozen waffles are another example of empty calories when it comes to breakfast foods. Most store-bought frozen waffles are basically refined grain combined with refined sugar and trans fat, lacking health-promoting vitamins, minerals and fiber. Most people add syrup and margarine on their breakfast waffles, hence adding even more calories and fat. Not a smart choice to start your day!

4. McDonald's Deluxe Breakfast
With such breakfast items as scrambled eggs, hash browns, sausages, pancakes and dressing and syrup, this deluxe breakfast contains a shocking 1,120 kcal and 61 grams of fat! With that much fat, it is like swallowing 13 teaspoons of vegetable oil in one setting! What is more shockingis that this breakfast item at McDonald's contains 11 g of trans fat, that is is 5 times more than the daily recommended amount of trans fat!

The recommended daily intake for dairy is three servings a day and whole grains is at least three servings daily. If you do not normally eat these foods for lunch or dinner, it is easier to include these items in breakfast. Hence, choose whole grains such as whole wheat bread, whole grain cereals or oatmeal if possible. In addition, include a serving of dairy such as low-fat milk or low-fat yogurt, which is rich in protein, calcium and potassium. In general, try including at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.


Source article: 4 Breakfast items you should Avoid