You might have heard this kind of
recommendation from several tips and tricks on the internet. White foods should
be avoided! But is that really necessary? Should you avoid milk, plain yogurt,
egg whites, potatoes, beans, and even cauliflower too?
The answer is no. Of course, there are some
certain “white” foods that needs to be avoided such as the ones that are made
from highly processed grains and flours. Several nutrition research has been
made about the negative health impacts about consuming too much pies, cookies,
cakes, donuts, and other kinds of pastry items. Not to mention, white breads,
white pastas, and cereals too.
So the attempt of avoiding white foods is
equal to a healthier lifestyle, meeting with a licensed and registered
dietitian is still your best bet for you to be coached what to eat and what’s
not. With that said, here are some foods that you should consider.
Avoid eating white bread and
opt for whole “wheat” bread instead. But before putting it in your cart, take a
look at its ingredients if it uses “whole wheat flour”. And while you’re at it,
check its nutrition facts too and see if it contains how much fiber is there
Not all pastas are bad for you.
Instead of going for traditional white pasta that contains “semolina” or “durum
wheat”, choose one that has “whole grain durum wheat” or “organic whole wheat
semolina”. And of course, don’t forget for the amount of fiber per serving. Now
you can enjoy your favorite pasta meals but more nutritious and healthier.
Cereal is a good alternative if
you want to have a quick and healthy meal for breakfast. However, it all boils
down on its nutritional contents. Before buying cereal, check its ingredients
list and see if it has a “100% whole” wheat, corns, or other kinds of grain.
High amounts of fiber can be
obtained if you switch from eating “white” foods to “whole” grain foods. Not to
mention, eating plenty of lentils/legumes, veggies and fruits too. In fact, an
average person must consume about 25 to 38 grams of fiber each day. So what are
you waiting for? Switch from white to whole now!
For people who undergo on a
gluten-free diet, it’s better to meet with a licensed and registered dietitian
first to ensure you are getting the healthiest gluten-free food options for
you. They can also guide you in selecting the right amounts of nutrients, and
gluten-free carbs for your daily nutritional needs.
Remember, checking nutritional
labels is very important to help you choose better which is which. So before
putting everything in your grocery cart, check the label first. Your body will
thank you later.
After a few weeks of snowstorms with lawns covered in huge piles
of ice, the warmer yet pleasant weather is a welcome addition to this time of
the year. Let this be a season that motivates you to do more especially if you
have been a couch potato throughout winter. Whatever you do, no matter if it’s
for physical, family, and for friends, let the fun of spring guide you in the
entire season. With that said, here are some spring tips tailored just for you.
Time to clean
Yes, it’s that time of the year again to clean
up after a long winter of being around at your bed or fireplace for the whole
time. It may sound like a chore, but having a neat and tidy space will make
your home look spacious, and your mind clearer from whatever clutter is around.
When you organize your home, it’ll make space for things that you may want to
place in that particular area and this reflects to your mental health as well.
The more organized and neat everything is, you will have a clear mind that
helps you think and do more.
Green is Great
Gone are the days where you have to sip myriad
bowls of soup to stay warm in winter. Now is the season to munch on salad,
fish, and any kinds of leafy greens to get back to your healthy lifestyle.
Incorporate greens back to your diet, and your body will thank you later.
Enjoy the Great Outdoors
Working out under the sun is preferable than
working out in cold they say. This is the season where joggers will be happy to
get back to their outdoor jogging routine. The smell of flowers blooming again,
the sounds of nature surrounding the great outdoors, what’s not to love? You
can do almost anything not just jogging. Be it biking, outdoor aerobics, yoga, and
even playing sports such as badminton or volleyball. Time to get physical for a
great spring season!
Spring is the best time to start a mindfulness
exercise. But that doesn’t mean that you have to do a full and complete
meditation to achieve that clear state of mind. It is difficult to do so, why
not engage in activities that focuses solely on your mind. Be it yoga,
journaling, or painting. Whatever activity that relaxes your mind will do.
Now that winter has gone back to its bed, it’s
time to re-enter and reconnect with our friends and family. A lot of us have
stayed in our homes during winter, but the warmer weather can serve as a
motivator for us to get out and socialize. Call a friend, plan a weekend
getaway, or just hang out and have fun. Whatever you do, having quality time
with your loved ones under the heat of spring is a pleasant experience.
Throughout the US, plant-based diets have
been the norm for some people that wants to maintain a healthy weight. This is
because eating plant-based meals help prevents the risk of getting diabetes, as
well as reducing the chances of getting heart disease and cancer as well.
However, there’s no denying that animals
are still the staple of protein when it comes to nutritional needs. Now a
question comes into mind: Do you get adequate amounts of protein when you’re on
a plant-based diet?
The answer is YES, you do! In fact, there’s
a wide variety of plant-based foods that are rich in protein. Not only that,
plant sources are also filled with vitamins, minerals, fiber, as well as
antioxidants. The best part is that plant-based foods contain little amounts of
saturated fat with no cholesterol. Here are some few examples down below.
Lentils and Beans
The first spot in the list
belongs to lentils and beans. Not only they taste good, but are also packed in
protein as well. A single cup of cooked beans contains 15 grams of protein,
while lentils contain 18 grams in the same measurement. The good thing is that
you can cook them whatever way you want. You can add them to your favorite
burger, salads, homemade soups, and even pasta sauce.
Nuts and Nut Butters
Your favorite pack of raw nuts
for snacks contains high amounts of protein as well as healthy fats. You can
even mix nuts into your granola dishes or even in your breakfast oatmeal. Make
smoothies, apple slices, and whole grain toasts even tastier by putting in nut
butter. An important tip when shopping for nut butters is to check their
ingredients and see if it contains all natural varieties.
This one is another
protein-packed plant. A single cup of cooked edamame contains 17 grams of
protein. You can eat them alone or mix them to your favorite treats especially
Don’t be surprised that this
one was included in the list. In case you don’t know, whole grains also contain
protein and are mainly found in brown rice and oats. These whole grains not
only fills you, but also gives you your much-needed protein keeping you
satiated and healthy at the same time.
Almost all kinds of seed have
an ample amount of protein in them. Pumpkin, flax, sunflower, chia, the list
never ends. You can add whatever kind of seed you like in your meals such as
cereals, salads, and to your favorite dessert too.
There’s no denying that our bones and
muscles start to show their limits when we age. However, with the help of
physical activity such as exercise, you can fight the effects of aging and gain
muscle and bone control again.
The Effects of Aging to Our Bones and
Loss of bone mass: At the age
of 30, our bone mass will reach to its peak, then to be followed by a gradual
loss of bone density. When this happens, your bones will easily brittle and may
lead to health conditions such as osteoporosis.
Stiff joints: As we age, our
joints will loss fluid and causes it to become stiff. The cartilage will also
start to wear down over time. This will lead to a degenerative joint disease
Decrease in muscle mass: Muscle
mass will also gradually decrease over time with age. With the three combined,
it will lead to strength loss, difficulty completing certain day-to-day tasks,
and higher chances of falling unexpectedly.
The Benefits of Exercise
During this stage of life,
exercise plays a vital role to keep our musculoskeletal health to work as it
should. Several studies have been conducted about exercise and its health
benefits for aging people. These benefits include:
Improved flexibility – by doing
activities such as yoga and tai-chi
Improved core strength – reduces
the risk of falls. Activities that involved balance and coordination combined
helps with these.
Stronger bones – exercises such
as walking combined with high calcium consumption and vitamin D.
How Often Do You Need to Exercise?
At least 150 minutes of
moderate to intense exercise should be done three days a week as recommended by
the Centers for Disease Control and Prevention (CDCP). Below is a breakdown of
each type of exercise with some few tips on each one of them.
Cardio Exercises: There’s
plenty of variety of choices when it comes to cardiovascular exercises and
Strength Training: When it comes
to strength training, it requires the use of your body weight, resistance, some
bands or balls, and a little bit of flexibility. You can complete one to three
sets of eight to 12 repetitions in a row while including all the major muscle
groups. Cardio, strength, and flexibility combined is the recipe for success
for an improved health and muscle function in the aging population.
As you can see, physical activity brings
lots of benefits for us especially as we age. So if you haven’t been active
before during your younger years, now is the time to get that body moving.
Don’t worry, you don’t have to do all of them in a single day or week. You can
start slow and gradually improve as time goes by. So what are you waiting for?
Time to get physical starting today!
We always hear gluten everywhere especially when we talk
about food. However, there are still an ample amount of people that doesn’t
know what gluten is. In this article, we are going to talk about gluten and how
it affects celiac disease.
What is Gluten?
Gluten is a type of protein that consists of
wheat, barley, and rye. However, there are some people that is allergic to
gluten, that’s why they opt for a gluten-free diet when it comes to weight loss
as well as health concerns. When people eat gluten, their immune system will
fight it by creating an allergic reaction to the small intestine. And this
reaction is what we called the “celiac disease”, the condition when you are
What is Celiac Disease?
Just because it has a “small” in its name
doesn’t mean that you have to treat it small too. Your small intestine has a
BIG job, and this is absorbing nutrients from the foods you eat to be used by
your body. That’s why people with celiac disease must avoid eating gluten as it
may cause inflammation and further damage to the small intestine.
When they do, it will lead to malabsorption,
where the body no longer get the nutrients it needs from the small intestine.
This will result to frequent bathroom sessions and severe amounts of
Celiac Disease Symptoms & Diagnosis
Symptoms will range from mild to severe
depending on the person. There are some that experience extreme pain, and there
are others that experience no symptoms at all which is odd. Symptoms include:
• Chronic diarrhea
• Rapid weight loss
• Abdominal pain
• Frequent gas
• Floating stool
What to Do
Celiac disease is indeed a severe condition that
should not be overlooked. It’s advisable to have a trip to the doctor’s office
if ever you experienced the symptoms listed above. A blood test called an
anti-tissue transglutaminase (TTG) antibody should be done to diagnose celiac
Once the results turned out positive, intestinal
biopsy should be taken action to confirm the diagnosis. However, if the tests
are inconclusive, your doctor may need to do additional blood work.
People with celiac disease should stick to a
gluten-free diet for the rest of their lives. This means avoiding everything
containing proteins from wheat, barley, and rye. It’s also advisable to consult
a dietitian to help patients with the disease to review products that contain
gluten and in order to develop a healthy eating plan.
In addition to that, reaching for a
gastroenterologist is also crucial too so that he/she can monitor patients with
celiac disease. This includes:
Resolution of signs and symptoms associated with
Performing a blood test for vitamin and nutrient
Performing a blood test to ensure adherence to a
gluten-free diet and no accidental exposures
A pneumonia vaccination
A bone scan, which may also be recommended by
Sensitivity to gluten is on the rise and is becoming more
prevalent in our society. That’s why having knowledge about the effects of
celiac disease is important so prevention can be done early on before it’s too
Over 1 million Americans are suffering from
a movement disorder commonly known as Parkinson’s Disease (PD). This health
condition starts to show for people who are aged 50 and above. However, there
are some individuals that experience it even in their early 30s or 40s. So what
is this Parkinson’s Disease all about?
Parkinson’s Disease Explained
PD is a neurological condition
that slowly progresses as we age. The loss of certain brain cells such as
dopamine is the one responsible on why this disease exists in the first place.
Dopamine is important as it helps on creating smooth muscle movement throughout
different parts of our body. The loss of dopamine cells has been studied by
various researchers worldwide to find the cure for the disease.
Tremor/trembling in the arms,
jaw, legs, or face
Slow movement known as bradykinesia
Stiffness in the limbs and
Impaired balance and gait
Loss of memory
Vivid dreams and dream
Taking medication is the
recommended treatment for PD just like any other movement disorders. In its
early stages, there are different kinds of oral treatment that is effective to
reduce the symptoms. However, keep in mind that side effects may show despite
its effectiveness. That’s why seeing a neurologist first is important so that
he/she can monitor the effects of your medication, manage side effects, and
give you tips and advices for such.
For about 10 years or so,
patients will begin to develop changes in their symptoms that will lead to a
condition called dyskinesias. When this happens, frequent dosing is needed and
some alternative treatment are required.
An option of this alternative
treatment is undergoing a Deep Brain
Stimulation (DBS). It is proven to lessen the tremors or uneasy movement
for people who have PD. DBS uses electrodes, or wires, that are surgically
implanted directly to the brain. It is then connected to a pacemaker-like battery
implanted in the chest. The battery is programmed to deliver small amounts of
electricity to correct abnormal parts in the brain.
Another option is the Duopa therapy. This is a gel infusion
that is instead of taking orally, it is delivered directly into the intestine
by the use of a surgically inserted tube that is connected into an external
pump where the medication is contained.
Obesity is a serious weight problem that
most people have when eating unhealthy foods and not getting enough exercise at
the same time. As time goes by, children have been affected by obesity too.
Several factors come into mind that contributes to child obesity. This includes
not just food choices, but also lack of physical activity, inappropriate child
medications, family history, hormones, emotions, and lack of sleep as well.
How to Know if My Child is Obese?
You can visit your pediatrician
if you want to measure your child’s weight. This way, you will know if your
child is obese or not. Of course, you can just do it at your house if you have
a scale, but consulting with an expert is still the best way to go. Not only a
pediatrician gives you exact results, but they can also give some tips and
tricks to lessen obesity as well.
The Importance of Healthy Weight
The dangers of obesity are the
same for both children and adults. This means that an obese child can also get
high cholesterol, high blood pressure, fatty liver, sleep apnea, and also
diabetes. Obese children are also found to develop depression quickly and are
often to be the target of bullying.
How to Help Your Child Achieve a Desirable
Kids like to munch on anything
they see without seeing if it’s healthy or not. Pair this with an unhealthy
lifestyle with little to no physical activity and voila! you have yourself an
obese kid. What families can do is to cook healthy meals, limiting processed
foods, and incorporating more fruits and veggies to the table. It can be hard
to let your child eat those stuff so you might want to create something such as
giving them rewards whenever they eat a spoonful of veggies or a single fruit.
You can also train and discipline your child not to indulge in front of the TV
too much and have more time spending time together playing outdoors.
Using the 5-2-1-0 Rule
Better yet, you can use the 5-2-1-0
rule which is an effective way to let your kids eat healthier choices and avoid
too much screen time in front of their gadgets.
5 – servings of fruits and
veggies per day
2 – hours less screen time in
front of the TV/smartphone per day
1 – hour of physical activity
0 – sugary foods and beverages
So there you have it. As long as you
incorporate healthy lifestyle choices when it comes to eating and physical
activity, you can lead your child to become a healthier person. So do your part
as a parent, your child will thank you later when they grow up.