Posts Tagged ‘fruits’

Prevent ageing

May 17th, 2009

Besides relying on miracle potions, you can also prevent premature ageing by following these simple steps.


  • Eat at least five servings of fruits and vegetables a day as they contain antioxidants, vitamins and minerals that help the skin renew itself.
  • Exercise at least 40 minutes three times per week. Not only will you tone up and lose weight, the toxins in your body will be removed via the sweat.
  • Drink up! Seventy per cent of our body is composed of water. Therefore, replacing the amount of fluids that we lose is essential.
  • Moisture religiuously. Dry skin looks dull and lacklustre. Slather on moisturiser for that healthy glow.
  • Avoid excessive sun exposure. Sun exposure is the main culprit of premature ageing. Stay under the shed, wear a hat. Always apply sunscreen of at least SPF 15 to exposed areas of the skin.
  • Daree to dream. People who are busy going after their dreams will hardly notice the years. They are also more active and positive in life.
  • Smile. They use fewer facial muscles and lighten up the face, making you appear more youthful.

  • Enjoy life. Take up a new hobby. Go on a vacation. Being contented helps you stay young.

7 ways to health-up your diet

May 16th, 2009

All living things need food to survive. Though we certainly need food to carry out our normal bodily functions, not all food we eat are healthy. Many actually pose a threat to the safe and efficient performance of our body. Others, usually good in moderation, have a disastrous effect when taking in excess. Eating the right amount of the right things reduces our risks for life-threatening conditions, including heart disease, stroke and diabetes. Here are a few dietery changes you can implement right now to ensure that you and your family stay healthy.

  • More green, please. greenvegetablesWe all know that fruits and vegetables should be part of our diet and not just one small servings of each group, but a few servings of both throughout the day. These ‘plant foods’ are sources of important micro-minerals that help regulate body processes. Otherwise, we shall all depend on vitamin and mineral supplements, which, of course, sometimes may be less cost-efficient. Taking at least three servings of fruit a day, two of which are rich sources of Vitamin C. A serving of fruit can be any one of the following:

One small apple, a banana, two small oranges, 10 grapes, two small guavas or one slice of mango/ melon.

For vegetables, eat a lot of the green leafy ones, but take those with seeds moderately. Certain vegetables, such as tomatoes and lady’s finger are high in uric acid. Too much of them may cause gout or arthritis.

  • Keep them fresh. raw-food2To preserve nutrients that are unstable in heat, do not cook throughly your vegetables, just half-cooked would do. Peel the fruits that you take uncooked, especially if their source is not reliable. This will get rid of the microbes and unwanted fertilizers on the skin. The safest bet is to pick certified organic produce.
  • Go for better nuts. mixed_nutsNuts are naturally high in fat, but tree nuts (e.g. walnuts, almonds, pecans, hazelnuts) are low in saturated fat, making them ideal for our diet. Walnuts also contain omega -3 fatty acids, which are good for the heart. Eat no more than a handful of nuts a day, though and stay away from the honey-roasted and heavily salted ones.

  • Dunk the junk. 430016907_b09e80855bAvoid calorie-rich foods and beverages, especially those that lack essential nutrients. Junk foods have little nutritional value and are high in calories. Examples of junk food are muffins, doughnuts, waffles, biscuits and cakes. For snacking, get carrot sticks, unbuttered popcorn or small fruits.

  • The right fats. Oils and fats should be part of our regular diet. Fat serve as carriers for very important fat-soluble vitamins. Without enough fat in the diet, we may feel hungry more often. They add satiety to meals. However, try to avoid saturated fats and foods cooked in recycled oil.

  • Unsweeten a bit. Five teaspoons of sugar is equivalent to 25gm, can be a normal part of our daily diet. Unfortunately, most of us consume more especially if we are fond of soda, cake, ice cream and chocolate. If you have a family history of diabetes, watch your sugar intake. One glass of regular soda contains more than five teaspoons of sugar. Even fruit juices are high in sugar. Take water when you’re thirsty.

  • Watch the meat. il_430xn47426730Meat is a source of the very important macro-nutrient protein. Try to avoid consuming big cuts of steak, whether pork or beef. Everything we eat is digested and worked by our body. Hence, we should not let our body work unnecessarily. The end product of meat metabolism is excreted by our kidneys. Excessive meat consumption exerts an extra load on our kidneys. When eating chicken or other poultry, make sure you take off the skin because it is high in saturated fat. Try to avoid goose or duck for they have high saturated content even without the skin.

Yogurt for a slimmer you!

March 9th, 2009

Adding yogurt to your diet may rev up your body’s fat-burning engines, speed weight loss, and trim your tummy, according to a new study.

yummy! all sorts of yogurt...

Recent studies found that obese adults who ate three servings of 0% fat –free yogurt a day as part of a reduced-calorie diet lost 22% more weight and 61% more body fat than those who simply cut calories and didn’t bone up on calcium. Yogurt eaters also lost 81% more fat in the tummy area than non-yogurt eaters.

Spotted Kim slurping yogurt

Spotted Kim slurping yogurt

eating yogurt and she still has that sexy abs!

eating yogurt and she still has that sexy abs!

Many studies have reported that eating yogurt with active culture ( also called probiotics ) can improve bowel functions. Certain strains, such as L bulgaricus, S thermophilus, L casei, have been well studied for their health benefits on the bowel in humans. Look for the words “active culture” or “live culture,” or look for one of these strains on the labels such as Lactobacillus acidophilus or Bifidus. These types of cultures help keep our digestive systems strong and healthy.
Choose yogurt with lower sugar. Most yogurt drinks are catered to kids, and they are generally sweetened. So if you offer yogurt drinks to your kids on a regular basis, choose one with lower sugar level (less than 12 g, or 3 tsp, of sugar), but not added with artificial sweeteners. And don’t forget about kefir too!
For people with obesity and wanting to try at least 3 servings of yogurt in a day, please do so. I tried and the result is remarkable. Choose low kcal, high calcium, trans fat free and vitamin D fortified. In addition to being low in calories, look for a yogurt product that contains at least 15%DV (Daily Values) of calcium per 4 oz serving if you do not eat any other calcium-rich foods. If you eat at least 3 servings of yogurt a day, you would probably like to have one containing no trans fatty acids. Surprisingly, unlike milk, not all yogurt products are fortified with Vitamin D, so it pays to read the labels.

How to make your yogurt taste great at any time of the day?
Sprinkle flavored yogurt with sunflower seeds, chopped nuts or wheat germ for a pleasant crunch.
• Add chopped fresh fruit to plain yogurt. Drizzle with honey or maple syrup to satisfy your sweet tooth.

chop chop the fruit!

chop chop the fruit!

• Top low-fat granola cereal with yogurt instead of milk for a delicious breakfast or afternoon snack.
• Pack yogurt in lunch containers for a great noontime treat.
• Use nonfat plain yogurt instead of mayonnaise or sour cream in dressings and salads. For a creamier texture, drain the yogurt overnight in a coffee filter over a measuring cup. The leftover liquid can be used in breads, soups, or sauces.

• Use plain nonfat yogurt to top microwave chicken or fish for a moist and flavorful entree.
Layer vanilla yogurt with fresh fruit for a delicious dessert.