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

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

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 A (carotenes)

• Vitamin B1 (thiamin)

• Vitamin B2 (riboflavin)

• Vitamin B3 (nicotinic acid)

• Vitamin B5 (pantothenic acid)

• Vitamin B6 (pyridoxine)

• Vitamin C (ascorbic acid)

• Vitamin H (biotin)

• Vitamin P1 (rutin)

Minerals include:

• Calcium

• Copper

• Iodine 

• Iron

• Magnesium

• Manganese

• Phosphate

• Potassium 

• 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

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