Friday, October 14, 2011

The Good Fats and the Bad Fats

What are fats? Do we need one? Why do we need fat? Well, scientifically, we need fat for the body’s energy; at the same time we need fat in order to help our body absorb vitamins A, D, E, and K as well as carotenoids. If we consume fat in moderation, it can be very vital for good health. And did you know that fat is greatly important for growing children up to two years of age?


However, there are fats that are better for our body than others. Here are the different kinds of fats:


Cholesterol

Cholesterol is a fatty substance produced naturally by the body and found in our blood. Low-Density Lipoprotein LDL (bad) cholesterol clogs arteries and leads to heart disease, while High-Density Lipoprotein HDL (good) cholesterol helps to unclog blood vessels.


Saturated Fats

Saturated fats raise blood cholesterol. They are contained in foods such as takeaways, potato chips, manufactured cakes, biscuits and pastries, butter and dairy products.


Monounsaturated Fats

Monounsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as avocado, nuts and monounsaturated margarine and oils.


Polyunsaturated Fats

Polyunsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as fish, nuts, polyunsaturated margarines and oils.


Trans Fats

Trans Fats act like saturated fats to raise LDL cholesterol and lower HDL cholesterol. They are contained in foods which use hydrogenated or partially hydrogenated vegetable fats.


The term “saturated” and “unsaturated” refer to the type of molecules in fat. Saturated molecules have all their bonds used up, so they are more rigid and stable. Unsaturated molecules have some open bonds, resulting in more reactive, liquid oil.


What Fats Should You Use?

It is highly recommended to use a variety of oils in food preparation. These oils include:

  • Olive
  • Sunflower
  • Soybean
  • Macadamia
  • Canola
  • Peanut

On the other hand, it is advised to avoid oils which are high in saturated and/or trans fats. These include:

  • Coconut oil
  • Coconut cream/milk (even reduced-fat varieties)
  • Palm oil
  • Lard
  • Copha
  • Tallow
  • Butter
  • Cream
  • Shortening
  • Ghee
  • Baking margarine

It is also advisable to avoid deep-frying and may stick to steaming, grilling, or baking.


Helpful Tips


Baking

Use a variety of polyunsaturated and monounsaturated oils and margarines, including those made from canola, olive, sunflower, soybean, and peanut. Use spray oils that are olive- or canola-based.


Spreading on Bread

Use a polyunsaturated or monounsaturated margarine spread.


Salad Dressing

Use sunflower, canola, olive, peanut, macadamia, sesame, or grape seed oils.


Shallow/Pan/Stir-Frying

A variety of oils are suitable including Olive, Sunflower, Sesame, Soybean, Macadamia, Canola, Peanut, and Grape seed.


Deep-Frying

It is not recommended by the heart foundation; however, it recommends commercial food service outlets to use a high-oleic sunflower or canola oil.


Reference: What Fats You Should Use p.61, Glossary p.63 Reader’s Digest November 2008

Monday, August 1, 2011

Stomach Pain and Stomach Disorders

According to Dr. Douglas Drossman, co-director of the University of North Carolina’s Center for Functional GI and Motility Disorders, stomach pain is part of life.


Often, a stomachache is just a stomachache. But if you’ve had pain for six months, or experienced serious symptoms such as blood in the stool or unexplained weight loss, better see a doctor.


There are more than 100 possible causes for your pain. So, how do you know if your stomachache is the result of pathogen, overindulgence, stress, an allergy or some rare disorder?


Irritable Bowel Syndrome


IBS is one of the toughest disorders to diagnose and treat. Once diagnosed, doctor may suggest dietary changes, such as eating more fiber. It is important to note that the increase of fiber must be gradual, since an excess can cause bloating. Doctors may also prescribe antibiotics—to reduce bacteria in the intestinal tract, or probiotics—to shore up healthy bacteria.


Celiac Disease

Celiac disease is a sensitivity or allergy to gluten—a family of proteins found mostly in grains, including wheat, barley and rye. Some sufferers also have trouble with oats.

It may cause:

  • Stomach pain
  • Bloating
  • Just a vague not-so-good feeling.


According to Dr. Amy Foxx-Orenstein, president of the American College of Gastroenterology, the healthy intestine is lined with villi, fingerlike projections that absorb nutrient and fluids. In celiac disease, the villi get lost or damaged, so your body doesn’t absorb much of anything.


Eliminating gluten from your diet will help the villi return and your symptoms go away over time. If you think you have celiac disease, see your doctor before you cut out these foods.


Stress Connection

When you’re stressed, there are an abnormal number of signals firing away, which can cause discomfort on your stomach. The Enteric Nervous System (ENS)—the gut’s brain—has its own muscles, nerves, neurotransmitters, which tell the gut to move its content through the body. The ENS is always communicating with your brain, sending signals back and forth.


According to Dr. Mehmet Oz, director of the Cardiovascular Institute at Columbia University Medical Center in New York City and co-author of the “You” health books, there’s a very close connection between our brain and our gut, so it’s not surprising to think that if our brain is overstressed, the same thing is happening to our gut.


Tips to Reduce Stress and Ease Stomach Pain Symptoms

  • Deep Breathing
  • Exercise
  • Meditation 
  • Yoga

Crohn’s Disease

Crohn’s disease is a form of inflammatory bowel disease, a group of conditions in which the GI tract is chronically inflamed. Crohn’s symptoms are similar to those of IBS, but unlike IBS, there’s no detectable damage to the digestive system, Crohn’s causes intestine to be inflamed.


According to Dr. Howden, the inflamed intestine can narrow the end of small intestine, so it has to work harder to push waste through, causing:

  • Stomach Pain (especially while eating)
  • Weight Loss (tend not to eat much cause it hurts to do so)

It is diagnosed in several ways:

  • Doctor may feel a mass in abdominal cavity
  • May have abnormal blood tests
  • Other tests may reveal nutrient deficiencies or ulcers

Endoscopy, X-rays, or an intestinal biopsy can confirm the diagnosis.


Some Tips to Help Avoid the Pain

  • Eat more protein
  • Avoid foods that take a long time to break down


Food Poisoning

Gastrointestinal disorders tend to start slowly and gradually worsen, but food poisoning hits from four to 24 hours after eating, and comes with a lot of symptoms:

  • Stomach Pain
  • Nausea 
  • Fever

If more than 12 to 24 hours and you can’t keep fluids down and have watery diarrhea, or too much discomfort, see a doctor or go to the ER for pain relief and hydration.


What about Gas Problem?

The average person passes gas between 14 and 23 times a day. When you’re struck with painful bloating gas try taking an antacid or Pepto-Bismol to coat your stomach, or probiotics to ease your symptoms.


Tips To Avoid Gas Problem

  • Chew food thoroughly and eat leisurely 
  • Avoid overeating
  • Don’t lie down after eating; get up and take a 20-minute walk
  • Don’t drink water with meals
  • Avoid gaseous foods, including soda, gum, mints, candy, Brussel sprouts and cabbage


Note: For more lists of Gaseous Foods See Gas-Forming Foods and For More Tips on Digestion Efficiency See The Suggested Meal Pattern



Reference: Patricia Curtis, Quit Your Belly Aching, p. 65-69, Reader’s Digest, February 2008

Tuesday, July 26, 2011

Common Digestive Disorders

Digestive disorders encompass a wide array of conditions that affect the gastrointestinal (GI) tract. These disorders vary in severity, from minor annoyances (such as mild heartburn) to potentially life-threatening illnesses (such as a perforated ulcer).


Here are some of the more common digestive disorders:


GastroEsophageal Reflux Disease (GERD)

GERD occurs when the lower esophageal sphincter relaxes at the wrong times, allowing acid from the stomach to enter the esophagus. One possible cause of GERD is a hiatal hernia—a protrusion of this same sphincter and the upper portion of the stomach into the chest cavity.


Gastritis and Gastric Ulcers

Gastritis (the inflammation of the stomach lining) and gastric ulcers (breaks or open sores in the lining) are most commonly caused by infections or the use of medications.


(Duodenal) Ulcers

Ulcers can also occur in the duodenum when stones that form in the gallbladder keep bile out.


Crohn’s Disease

Chron’s disease is an inflammatory disorder that primarily affects the small intestine. It may also damage the large intestine and any other part of the digestive system.


Ulcerative Colitis

Ulcerative colitis is an inflammatory disease that affects only the large intestine. Diarrhea occurs when waste products move through the large intestine too quickly, while constipation results when the waste products movement is too slow.


Diverticulitis

Diverticulitis is a condition where diverticula (small pouches) can bulge outward through weak spots in the wall of the large intestine. It is the infection or inflammation of diverticula.


Hemorrhoids

Hemorrhoids are clusters of swollen veins, and are thought to result from increased pressure in the veins of the rectum and/or anus.


Reference: Recognising Common Digestive Disorders, p. 144 Readers Digest, September 2008

Thursday, June 30, 2011

Probiotics and Prebiotics

Most of us heard of “probiotics”—the “good” bacteria that live in our gut and keep everything in balance. But have you heard of prebiotics?


Probiotics

Probiotics are live microorganisms that when administered in adequate amounts provide a beneficial health effect in humans.


Many bacteria are not harmful to us. Our bodies carry about 100,000,000,000,000 bacteria, mostly in our colon. They live and grow there and help strengthen our immune system.


Probiotics bacteria are “good bacteria” that may help fight off harmful bacteria in our gastrointestinal (GI) tract.


The good bacteria are so abundant in our body that they make up 2 to 3 pounds of human body weight.


Probiotic bacteria are comprised of:

  • Lactobacillus
  • Bifidobacterium

Bifidobacteria are normal components of breast milk which keep infant’s gastrointestinal (GI) tract healthy, while Lactobacillus is used to make cheese.


Benefits of Probiotics
  • Reduces the risk of stomach ulcers 
  • Relieve symptoms of irritable bowel syndrome
  • Strengthen immune system
  • Good for lactose intolerant
  • Treat vaginosis 
  • Staying healthy


Foods Containing Probiotics

  • Fermented dairy products
  • Yogurt 
  • Some types of milk (cultured milk, acidophilus milk)
  • Miso
  • Tempeh
  • Sauerkraut
  • Sourdough bread
  • Salami
  • Some juices
  • Soy beverages


Prebiotics

Prebiotic is a nondigestible food ingredient that beneficially affects the by selectively stimulating growth of beneficial bacteria in the colon.


Prebiotics include:

  • Inulin
  • Fructooligosaccarides (FOS)
  • Polydextrose
  • Arabinogalactan
  • Lactulose or lactitol


Benefits of Prebiotics

  • Non-digestible oligosaccarides enhance calcium absorption
  • Improve immune system and resistance against infections
  • Help inhibit the growth of lesions in the GI tract and reduce the risk factors involved in colorectal diseases


Side Effects of Prebiotics (Consumption of 14 to 15 grams/day)

Due to the gas released from fermenting prebiotics, people may experience:

  • Flatulence
  • Stomach cramps
  • Discomfort in the gastrointestinal (GI) tract


Foods Containing Prebiotics

Inulin

  • Whole grains
  • Onions 
  • Bananas 
  • Garlic 
  • Honey
  • Leeks
  • Artichokes

Prebiotic ingredients in:

  • Fortified foods
  • Beverages
  • Dietary supplements 
  • Some processed foods

When prebiotic ingredients are added to foods, they increase the fiber content of the products.



References:
Julie A. Albrecht, A Healthy Lifestyle with Probiotics and Prebiotics, July 2008. Retrieved from http://www.ianrpubs.unl.edu/live/g1863/build/g1863.pdf on June 30, 2011
What About Prebiotics, p. 148 Reader’s Digest, September 2008

The Benefits of Eating Chocolates

The impact of chocolate’s luxurious taste on the senses has been compared to the feeling of falling in love. In the 18th century, French doctors prescribed chocolate to women patients for a broken heart.


To those who love chocolates—and those who are not fond of chocolates—did you know that chocolate has medicinal values and health benefits?


Chocolate as Medication

Studies have shown that chocolate triggers the release of feel-good endorphins (natural opiates) in the brain. Researchers at Neurosciences Institute in San Diego, California, have reported that chocolate contains pharmacologically active substances that have the same effect on the brain as marijuana.


Chocolate also contains:

  • Theobromine (a mild stimulant)
  • Phenylethylamine

These substances can increase the levels of endorphins. Scientists believe the combination of such chemicals may provide the “high” (in addition to, of course, the aroma, taste and texture).


Health Benefits of Chocolate

Chocolate is a significant source of essential nutrients such as:

  • Magnesium 
  • Zinc 

Chocolate also contains very high levels of catechins—compounds that act as antioxidants. Just 25g of dark chocolate contains as much as 41mg of flavanols—the powerful antioxidants that guard against plaque build-up in artery walls. That’s more antioxidants than a cup of green tea, an apple, or a glass of red wine.


Other Benefits of Eating Chocolates:

  • Processed fatty foods better 


Chocolate may have long-term health benefits—but, you also have to limit your intake and you have to pair it with healthy diet and healthy lifestyle.


Chocolate can be included in a healthy diet, as long as you are active and are having plenty of fruit and vegetables. To obtain the benefits without adding too much fat to your diet, limit yourself to 25g a day—and savor the flavor. The dark variety has the highest cocoa content—so look for at least 70% cocoa solids.


References:
ChocTalk, p.140 Reader’s Digest February 2008
Burn Fat by Eating Chocolate, p.71 Reader’s Digest August 2008

Tuesday, June 28, 2011

The Various Health Boosters (Foods that May Fight Diseases)

The phrase “eat your fruit and vegetables” is practically a mantra these days. But which choices are best?


Scientist once thought all the body needed to function properly were the carbohydrates, fat, protein, minerals, vitamins and water in food. Now, they’ve discovered other equally potent ingredients in fruit and vegetables called phytochemicals (“phyto” means plant) with tongue-twisting names like glucosinolates.


Garlic

According to Manfred Kroger, a professor of food science, garlic is one of those foods that have more than nutritional benefits. Ancient Greek literature abounds with anecdotes about the wondrous qualities of garlic.


Benefits of Garlic:

  • Bolster the Immune System
  • Act as Antibiotic

Garlic, Onions, and leeks, which belong to Allium family, contains a chemical called allicin that may curb cancers of the gastrointestinal tract.


How much do you need?

To help lower your cholesterol, try one or more cloves of fresh garlic a day, chopped or crushed.


Spinach

The dark green leaves in spinach, collard greens and kale contain phytochemicals that may protect your eyes as you age.


Spinach has:

  • Lutein
  • Zeaxanthin

Benefits of Spinach:

  • Helps Prevent Macular Degeneration (a leading cause of blindness) 

How much do you need?

Try to eat one to two servings a day.


Broccoli and Its Cousins

Benefits:

Broccoli and related vegetables such as: cabbage, cauliflower, and Brussels sprouts help:

  • Lower the Risk of lung, stomach, and other Cancers
  • The substances that make these vegetables so healthy besides vitamins, could be glucosinolates. One chemical in this group called indo-3-carbinol (I3C) may protect against breast cancer.

How much do you need?

Aim for two servings a day.


Citrus Fruits

Oranges, lemons, limes and grapefruits are excellent source of:

  • Folate 

All are linked to reduce cancer risks. Their oil is also high in a lesser-known chemical called limonene. Most of the benefits are found in the pulp and the peelings of citrus, but can also get high concentration in juice. So drink up.

How much do you need?

Nutritionists recommend five portions of different fruit and vegetables daily. An orange, half a grapefruit or a glass of pure fruit juice each amount to one portion, although fruit juice only counts once per day since essential fiber is lost when juice is extracted.


Grapes and Their Juices

The news that drinking wine—particularly red wine—is  associated with a lower risk of heart disease. Scientists suspects that most of the benefits come from nonalcoholic flavonoids in red wine, particularly phenolics in grape skin. Some benefits of wine may also come from the alcohol, which raises “good” HDL cholesterol. But don’t take up drinking to protect your heart. Alcohol is linked to higher risks of some cancers, so stick with purple grape juice or eat red and black grapes.

How much do you need?

Eat grapes and drink grape juice as part of the recommended five portions of fruit and vegetables a day. Drink wine in moderation.


Tomatoes

The phytochemicals most studied in tomatoes is a carotenoid called lycopene. Tomato sauce and ketchup are rich in lycopene. Other good sources of lycopene are apricots, watermelon and papaya.

Benefits of Lycopene:

  • Prevent Prostate Cancer as well as lung and stomach Cancer 

How much do you need?

Try to eat three servings of pasta-style tomato sauce a week, or one to two tomatoes a day.


Reference: Sue Ellin Browder, The Health Boosters, p. 19-21 Reader’s Digest March 2001

Helpful Tips to Eating Well while Losing Weight


Learning to identify and choose the right foods that are actually good for us is better than choosing the different foods that would supposedly help us lose weight. Indeed, perspective! Changing your perspective about losing weight can be very helpful especially if you want to lighten up. If “losing weight” gives you negative connotation, then why not change it in a positive way—into “getting healthy”?


Ten Helpful Tips

  • Eat for pleasure and good health, not for weight loss.
  • Start the day with oats and you won’t be hungry for hours.
  • Eat more fish, chicken, vegetables and salads, and less red meat, pork, pasta, pastry and potatoes.
  • Use a plastic squeezy bottle for olive oil and sauces—it helps you use less. 
  • Use yoghurt instead of cream.
  • Snack on fruit and nuts instead of chocolate and crisps.
  • Steam instead of grill, grill instead of roast, roast instead of fry, shallow-fry instead of deep-fry. 
  • Eat carbohydrates like pasta and potatoes for lunch instead of in the evening.
  • Drink better, drink less, and drink only with the evening meal.
  • If you really want something, enjoy it without guilt, and then lighten up the next day.


Reference: Jill Dupleix, Lighten Up, Ten Tips for Eating Well without Having to Diet, p. 109 Reader’s Digest August 2008

The Different Oils and Its Various Benefits

The heart-healthy reputation of olive oil is well known, but eating a variety of plant oils can give extra health—and flavor—benefits.


Plants Oils and Benefits


Avocado

Avocado is rich in vitamin E for healthy skin. Enjoy its subtle, nutty taste cold, or cook with it.


Flaxseed

Flaxseed is mild-flavored and full of essential omega-3 fatty acid that fight inflammatory disease. Omega-3s are destroyed by heat, so use cold in salads, smoothies and yoghurt.


Grapeseed

Grapeseed has a light flavor and high smoke point. It is good for salad dressings and for cooking at high temperatures.


Hemp Seed

Hemps seed is derived from cannabis, but it won’t get you high. It is a good source of omega-3 fatty acid and has a mild, sweet, and nutty flavor. It is preferably used cold.


Pumpkin Seed

Pumpkin seed has a toasted flavor. It may alleviate prostate and bladder problems. It is also high in omega-3 fatty acid, so use it cold.


Sesame Seed

Dark sesame oil adds strong flavor to Eastern-style cooking. It is high in vitamin E and may work to reduce blood pressure.


Walnut

Walnut is high in antioxidants and omega-3 fatty acid. It adds a nutty taste to baking and salad dressings.


Reference: Oil’s Essential, p. 138 Reader’s Digest July 2006

How to Keep Your Skin Healthy

Who doesn’t want a healthy, radiant, younger-looking skin? Of course, each of us, especially women, wants to have such great looking and healthy skin! Who doesn’t want to look great and feel great?


What you put inside your body eventually shows on the outside. So, if you want to keep your skin healthy, then you have to take care of your body as you take care of your body’s largest organ—the skin.


More than 100 dermatologists analyzed the skin of about 4000 women ages 40 to 74 and uncovered anti-aging diet secrets.


Dermatologists looked at:

  • Eating habits 
  • Weight
  • History of sun exposure
  • Whether the women had hit menopause

Anti-Aging Diet Secrets


Vitamin C

Vitamin C is the key in the formation of collagen, which repairs damage and keeps skin strong and elastic. It keeps teeth, gums, blood vessels healthy, improves iron absorption and resistance to infection. A person with higher intake of vitamin C has lower risk to have wrinkles.


Vitamin C-rich Foods

  • Citrus fruits
  • Orange juice
  • Tomatoes

Other Foods Rich in Vitamin C See Vitamin C in Foods


Linoleic Acid

Linoleic acid is known to help skin maintain moisture. Those who eat plenty of this nutrient will have a less dry and fragile skin.


Linoleic Acid is found in:

  • Green leafy vegetables
  • Nuts 
  • Plant-based oils


Excess Carbohydrates and Fat—a No No!

Excess carbohydrates and fat can speed the aging of the skin. Women, in particular, who consume more carbohydrates and fat, have a higher risk to develop wrinkles. 



Reference: Feed Your Skin, p. 140 Reader’s Digest September 2008

Thursday, June 16, 2011

Nutritious Foods for Great Oral Health

Did you know that choosing nutritious foods and eating healthy can improve your oral health? In fact, a balanced diet can help protect your teeth from decay and keep your gums healthy, in addition to brushing and flossing.


Two (2) Steps to a Healthy Gums and Teeth

  • Limit sugar intake and minimize the amount of time your teeth are exposed to sugary and sticky foods and drinks
  • Eat a combination of foods rich in nutrients proven to be good for your teeth and mouth


Common Foods for an Extra Dose of Good Health


Calcium

This bone-building mineral is essential for sturdy teeth. Research suggests that adults with low calcium intakes have significantly increased risk for gum disease.


Foods High in Calcium

  • Almonds
  • Broccoli
  • Bok choy
  • Dairy products

Other Foods Rich in Calcium See Calcium in Foods


Catechins

These powerful green tea polyphenols, particularly EGCG, may prevent cavity-causing bacteria from adhering to teeth.


Foods High in Catechins

  • Green tea
  • Pomegranates


Insoluble Fibers

This type of dietary fiber may dislodge food particles from between your teeth and gums.


Foods High in Insoluble Fibers

  • Broccoli 
  • Celery 
  • Salad greens

Lysine

Canker sores have been associated with a deficiency of this amino acid.


Foods High in Lysine

  • Beans 
  • Dairy products 
  • Eggs


Vitamin C

In addition to promoting healing in the mouth, this vitamin is a vital component of connective tissue of teeth and bones.


Foods High in Vitamin C

  • Berries 
  • Citrus fruits
  • Capsicum


Other Foods Rich in Vitamin C See Vitamin C in Foods


Reference: RD Healthy Living, Your Health Is in Your Hands, Reader’s Digest July 2006

Tuesday, June 14, 2011

The Benefits of Honey

Honey—the gift from nature, has abundant benefits that many people are not yet aware of. It has some miraculous antiseptic and skin healing properties, various vitamins, minerals and antioxidants, weight loss and healing effects, and has a great natural anti-aging skin care and hair care treatments. 


Honey, the natural sweetener, is a good source of carbohydrate which is cholesterol-free, fat-free, and sodium-free.


Honey—Antiseptic and Skin Healing Properties


Honey contains antimicrobial agents that kill several types of bacteria in and around wounds. It has natural healing agent containing enzyme called glucose oxidase, which produces hydrogen peroxide, a mild antiseptic, when combined with water. It also contains antioxidants and flavonoids that may function as antibacterial agents. It heals wounds, eases swell, and grows tissue back. Medical journals cite more than 600 cases in which honey was used to treat wounds. Honey has a magnificent ability to attract water, which makes it great for re-hydrating dry skin that can also be used to ease the pain caused by sun burn and speed the healing process. A lot more research is being done on using honey for burn victims.


Honey—Natural Anti-aging Skin and Hair Care Treatments


Honey has also a great natural moisturizing effect for dry and parched skin. A humectant, it has an amazing ability to attract and preserve moisture, and restore the moisture level in the skin without making it oily. Honey provides a calming effect without irritating the skin and helps replenish necessary skin moisture. It became one of the most popular anti aging skin care ingredients in many commercial moisturizing products like creams, cleansers, shampoos, conditioners, and shower gels. It is also suitable for sensitive skin and baby care products because it has gentle effect on the skin.


Health Benefits of Honey


Vitamins include:

  • Vitamin H (biotin)
  • Vitamin P1 (rutin)

Minerals include:

  • Copper
  • Magnesium
  • Manganese
  • Phosphate
  • Sulfur
  • Zinc


Antioxidants

Antioxidants are substances that help the body reduce the effects of cellular damage and chronic diseases. One unique antioxidant only found in honey is called "pinocembrin". The concentration of antioxidants varies with the floral sources of honey. Most often, the darker the honey, the more antioxidants are there compared to lighter honey.


Honey—Weight Loss and Healing Effects

  • Honey is monosaccharide, the simplest form of sugar that cannot be further broken down
  • It does not cause irritation to our digestive system as it passes directly from small intestine into the bloodstream 
  • It does not ferment in our stomach to cause any danger of bacterial invasion 
  • It is the most ideal fuel for burning body fat stores during sleep having 1:1 ratio of fructose and glucose 
  • It reduces fatty accumulations in our cardiovascular system 
  • It is safer and more effective remedy for children’s coughs than over-the-counter medicines, according to researchers


References:
Health Benefits of Honey, Phillip Carter, http://www.aces.edu/urban/metronews/vol8no2/HealthHoney.html
Honey Nutrition Facts, http://www.benefits-of-honey.com/honey-nutrition.html
11 Most Unbelievable Honey Benefits That Many People Don’t Know, http://www.benefits-of-honey.com/honey-benefits.html
Precious Anti Aging Skin Care Tips with Honey, http://www.benefits-of-honey.com/anti-aging-skin-care.html

Tuesday, May 31, 2011

Weight Loss (Reducing) Diet Food Selection Guide


Foods Allowed for a Healthy Weight Loss (Reducing) Diet


Carbohydrate-rich Foods

  • Unrefined cereals 
  • Unpolished rice 
  • Whole wheat bread
  • Corn 
  • Root crops

Note: Eat within the allowed number of exchanges


Protein-rich Foods

For Vegetarians

  • Preferably legumes, nuts, grains

For Non-Vegetarians

  • Fish, poultry, veal

Vegetables

  • All, preferably leafy and watery vegetables like sweet potato (camote) tops, swamp cabbage (kangkong), spinach, cabbage, cucumber, eggplant, radish, horse radish (malunggay) leaves, Chinese cabbage (pechay), mustard, chayote, green papaya, sponge gourd (patola), bamboo shoots, tomatoes, parsley, broccoli, lettuce, bottle gourd (upo).

Fruits

  • All, within the allowance

Beverages

  • Unsweetened juices
  • Low fat milk

Desserts

  • Fresh fruits for desserts

Fat-rich Foods

  • Vegetable oil just enough for frying and sautéing

Foods NOT Allowed


Carbohydrate-rich Foods

  • Sweet baked products 
  • Sweetened cereals 
  • Sweetened root crops 
  • Excess of allowance

Protein-rich Foods

  • Pork and fatty meats

Fruits and vegetables

  • None

Beverages

  • Soft drinks 
  • Chocolate drinks 
  • Milk shakes 
  • Alcoholic beverages
  • Sweetened juices 
  • Coffee, tea

Desserts

  • Cakes 
  • Pies 
  • Ice cream 
  • Candies, chocolates 
  • Icing 
  • Sweetened desserts 
  • Sweet preserves 
  • Canned fruits 
  • Native cakes

Fat-rich Foods

  • Animal fats 
  • Lard, butter 
  • Animal skin 
  • French fries 
  • Fried chips 
  • Animal skin cracker (chicharon)

Note: For more Tips on Healthy Weight Loss (Reducing) Diet See Weight Loss (Reducing) Diet and Tips




 
Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.140 © 2003 Philippine Publishing House ISBN 971-581-013-6

Low-Salt Diet Food Selection Guide


Foods Allowed for a Healthy Low-Salt Diet


All Fresh Foods

  • Fruits
  • Vegetables, salad or cooked with little salt
  • Protein-rich foods cooked with little table salt

Note: Maximum allowance is ½ teaspoon table salt per day


Foods NOT Allowed


Instant Foods

  • Noodles, pasta, entrée, cereals

Table Salt

  • Iodized salt, garlic salt, onion salt (unless computed)

Sauces

  • Fish sauce (patis), Soy sauce (toyo)
  • Small fish, salted and fermented (bagoong na isda), small shrimp (alamang) sauce
  • Barbecue sauce, catsup, oyster sauce

Processed, Salted, Smoked, Canned Foods

  • Big dried salted fish usually cut in half (daing), small dried salted fish (tuyo), anchovy (dilis), smoked fish (tinapa)
  • Sausage (longanisa), tocino, bacon, ham, luncheon meats (processed and cured meats)
  • Salted eggs
  • Canned soups, packed soups
  • Commercially-frozen lima beans, peas, hominy (binatog)
  • Pickles
  • Pickled papaya (atsara)
  • Cheese
  • Sauerkraut

Leavening Sodium

  • Baking soda, baking powder

Seasoning

  • Monosodium Glutamate (MSG)
  • Seasoning flavors like beef, chicken, shrimp, pork 
  • Bouillon cubes 
  • Liquid seasoning

Commercial Chips, Crackers, Salted Seeds and Nuts


Note: For more Tips on a Healthy Low-Salt Diet See Low-Salt Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.133 © 2003 Philippine Publishing House ISBN 971-581-013-6

Low-Purine Diet Food Selection Guide


Foods Allowed for a Healthy Low-Purine Diet


Protein-rich Foods

For Vegetarians

  • 1-2 servings daily
  • Beans and grains to maximum of 1/2 cup daily

For  Non-Vegetarians

  • Fish with fins and scales without internal organs

Carbohydrate-rich Foods

  • All rice, bread and cereals

Vegetables

  • All

Fruits

  • All, preferably fresh and raw, possibly with skin and membrane

Fat-rich Foods

  • In moderation

Beverages

  • Fruit juices 
  • Nonfat or skim milk
  • Fruit shakes in low-fat diet
  • Soymilk

Note: When computation does not exceed requirement, milk may be added in fruit juices or shakes. Ask your dietitian for advice.

(For Particular Amount of Purine in Foods See Purine in Foods)


Foods NOT Allowed


Protein-rich Foods

  • Internal organs like heart, kidney, liver, brain
  • Fatty meats like pork, ham, bacon 
  • Anchovy (dilis), herring, mackerel, sardines, scallop

Carbohydrate-rich Foods

  • None

Vegetables and Fruits

  • None

Fat-rich Foods

  • In excess

Beverages

  • Coffee, tea 
  • Alcoholic Beverages like beer, liquor, wine, fermented coconut water (lambanog)

Note: For more Tips on Healthy Low-Purine Diet See Low-Purine Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.129 © 2003 Philippine Publishing House ISBN 971-581-013-6

Low Fat Diet Food Selection Guide


Foods Allowed for a Healthy Low-Fat Diet


Protein-rich Foods

For Vegetarians

  • Legumes, grains, nuts, cooked with little or without fat
  • Hard-boiled egg
  • Skim or nonfat milk
Note: Use whole or evaporated cow's milk in moderation


For Non-Vegetarians

  • Fish without skin and fat, cooked with little or no oil

Carbohydrate-rich Foods

  • All, except restricted foods

Vegetables

  • All, cooked with little or without fat

Fruits

  • All, except avocado

Fat-rich Foods

  • Vegetable oil in allowed amounts only (just enough for once-in-a-while frying and sautéing

Soups

  • Clear, fat free low-fat soup

Beverages

  • Fruit juices
  • Soymilk, nonfat or skim milk

Desserts/Sweets

  • Gelatin
  • Fruit juices
  • Dietary sherbet
  • Angel cake, sponge cake, pudding made of skim milk instead of fresh or whole milk

Foods NOT Allowed


Protein-rich Foods

  • Meat and poultry with visible fat
  • Meat and poultry skin
  • Egg (fried, omelet)
  • Cream cheese
  • Carabao’s milk, condensed milk

Carbohydrate-rich Foods

  • Rich bread with added fat

Vegetables

  • Buttered or creamed
  • Salads with rich dressings

Fruits

  • Avocado
  • Salads with rich dressings

Fat-rich Foods

  • Mayonnaise, butter, oil, margarine, cream
  • Bacon, animal skin cracker (chicharon)
  • Fried chips, French fries
  • Other fried foods

Soups

  • Cream soup
  • Bone marrow preparation (bulalo)

Beverages

  • Coffee, caffeinated, alcoholic beverages, wine
  • Soda beverages as soft drinks
  • Whole milk, full cream milk
  • Milk shakes, chocolate drinks, malted milk

Desserts/Sweets/Salad

  • Rich cakes
  • Pies, pastries, cookies
  • Butter and cream icings
  • Doughnuts, deep-fried pastries
  • Candied custard (yema), eggyolk/milk custard (leche flan)
  • Dessert with coconut milk
  • Salads with mayonnaise and cream

Note: For more Tips on Healthy Low Fat Diet See Low Fat Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.123 © 2003 Philippine Publishing House ISBN 971-581-013-6

Thursday, May 26, 2011

Low-Cholesterol Diet Food Selection Guide


Foods Allowed for a Healthy Low-Cholesterol Diet


Protein-rich Foods


For Vegetarians

  • All plant protein such as grains, legumes, nuts, gluten, vegemeat and other vegetarian products
  • Egg whites 
  • Cottage cheese
  • Skim or nonfat milk

For Non-Vegetarians

  • Fish cooked without internal organs 


Carbohydrate-rich Foods

  • All rice, cereal, noodles, pasta like spaghetti and macaroni prepared without butter 
  • Flour or pastry made in vegetable oil or shortening

Fruits

  • All, preferably raw and when possible with seeds, skin and membrane

Vegetables

  • All, leafy and watery, and those preferably fresh

Fat-rich Foods

  • Vegetable oil only in moderation 
  • Avocado
  • Coconut meat 
  • Nuts

Beverages

  • All fresh fruits or commercial juices 
  • Shakes using skim milk or low fat milk 
  • Soymilk

Others

  • Baked products using vegetable shortening, skim milk and without eggs

(For the Amount of Cholesterol Content in Foods See Cholesterol in Foods)


Foods NOT Allowed


Protein-rich Foods

  • Pork, luncheon meat, cold cuts, hotdogs, meat sausage, bacon, meat loaf 
  • Commercial ground beef, hamburger, corned beef 
  • Shellfish including shrimp, prawn, lobster, scallop, clam, crab 
  • Internal organs like heart, liver, kidney, brain, sweetbreads, fish roe or eggs including caviar 
  • Meat with visible fat and or skin 
  • Egg yolk 
  • Hard cheese 
  • Whole milk, fresh milk, cream, ice cream

Carbohydrate-rich Foods

  • None

Fruits and Vegetables

  • None

Fat-rich Foods

  • Animal fat, lard, vegetable lard, butter, hydrogenated margarine and shortenings 
  • Pork, suet (hard fat surrounding the kidneys and loins of cattle and sheep, used in cooking), bacon, meat drippings, gravies, and cream sauces

Beverages

  • Alcoholic beverages, beer, liquor, wine 
  • Tea, coffee 
  • Cola drinks 
  • Milk shakes

Others

  • Chocolates, cookies
  • Rich cakes, commercial cakes, pudding, eggyolk/milk custard (leche flan), pies

Note: For more Tips on Healthy Low-Cholesterol Diet See Low-Cholesterol Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.119 © 2003 Philippine Publishing House ISBN 971-581-013-6

High-Protein Diet Food Selection Guide


Foods Allowed for a Healthy High-Protein Diet


Protein-rich Foods

For Vegetarians

  • All legumes preferably those with skin and membrane
  • Vegetarian meat alternatives like hard soybean cheese/curd (tokwa), gluten, vegemeat, vegesausage
Note: To have complete protein, combine legumes or beans + cereals or other protein-rich foods like milk and egg

For Non-Vegetarians

  • All fish, preferably those with scales and fins
  • Lean meat, preferably beef, poultry, veal

Carbohydrates

  • All, preferably complex and unrefined

Fruits

  • All, preferably with seeds, akin, and membrane

Vegetables

  • All, preferably fresh with seeds and membrane 
  • Dark green leafy and yellow vegetables

Fat-rich Foods

  • Vegetable oil (sesame and nut oils)

Beverages

  • Fresh fruit juices 
  • Whole milk, skim milk, soymilk 
  • High-protein (formula) drinks

Desserts

  • Geerlig’s cheese (taho
  • Gelatin 
  • Candied beans 
  • Sweetened legumes 
  • Peanut brittle

Foods NOT Allowed


Protein-rich Foods

  • None

Carbohydrates

  • None

Fruits and Vegetables

  • None

Fat-rich Foods

  • Animal fat

Beverages

  • Coffee, tea 
  • Cola drinks 
  • Alcoholic beverages

Note: For more Tips on Healthy High-Protein Diet See High-Protein Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.112 © 2003 Philippine Publishing House ISBN 971-581-013-6

High-Fiber Diet Food Selection Guide


Foods Allowed for a Healthy High-Fiber Diet


Protein-rich Foods

  • All, use hard soybean cheese/curd (tokwa), legumes and nuts more than meats

Vegetables

  • All, increase consumption of leafy vegetables like horse radish (malunggay) leaves, sweet potato (camote) tops/leaves, string beans, swamp cabbage (kangkong), spinach, cabbage, Chinese cabbage (pechay), etc. include stems, stalks, and leaves when possible

Carbohydrate-rich Foods

  • All, grains and cereals, preferably unrefined. Others should be whole, with skin, seeds and membrane when possible

Fruits

  • All, papaya, pineapple, oranges (preferably with pulp and inner skin)

Juices

  • Prune juice, papaya juice
  • All fruit juices that are freshly prepared; Include pulp

Foods NOT Allowed


Protein-rich Foods

  • None

Vegetables

  • None

Fruits

  • For constipation, avoid banana, apple, star apple (kaimito) and sapodilla (chico)

Note: For more Tips on Healthy High-Fiber Diet See High-Fiber Diet





Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.108 © 2003 Philippine Publishing House ISBN 971-581-013-6