Your Stay-Full Diet Plan; Get tips for cutting calories that won't leave you feeling hungry

By Karen Ansel, R.D.

Last time you tried to lose weight, did you become so ravenous that you blew it with a big binge? Sure, you have to eat less to slim down, but drastic changes shouldn't happen overnight. We're here to make the trimming process painless. The plan: Give yourself 2 to 3 weeks to gradually reduce portion sizes. Start by comparing the amount you'd normally eat with the recommendations in our portion guide. Then, downsize proteins, starches and/or fats by about one third each week until you reach the ideal serving size. To fill in the gaps, round out your plate with lots of volume-rich foods (big in mass but low in calories) like fruits and veggies.

Sample 5-Day Stay-Full Meal Plan

This plan provides about 1,550 calories a day. (If you need more or fewer calories, simply add or subtract a snack; each one is about 150 calories.) To help you lose weight while staying full, we're emphasizing water-packed soups, salads, fruits and veggies. The menus also include lean protein and fiber-filled whole-grains; these foods are digested super-slowly, so they'll ward off between-meal hunger pangs that weaken your willpower. Feel free to mix and match breakfasts, lunches, dinners and snacks as you like.

Day 1

Breakfast

• Bacon, egg & tomato sandwich: Top 2 slices lightly toasted whole-grain bread with 1 scrambled egg, 1 slice turkey bacon and 2 slices tomato.
• 4 oz calcium- and vitamin D-fortified orange juice

Lunch

• Greek shrimp salad: Whisk together 1 Tbsp extra-virgin olive oil, 1 Tbsp red wine vinegar, ⅛ tsp dried oregano, and salt and pepper to taste. Drizzle over 1 cup romaine lettuce, 2 Tbsp feta cheese crumbles, ½ cup sliced grape tomatoes, 5 sliced Kalamata olives, ½ sliced red bell pepper, ¼ sliced cucumber, 2 slices red onion and 10 precooked shrimp; toss.
• 10 whole-wheat pita chips

Dinner

• Risotto with saffron & scallops: Cook ¼ cup Arborio rice in 8 oz chicken stock according to package directions. Stir in 1 pinch saffron. Sauté 1 clove crushed garlic in 2 tsp olive oil over medium heat for 30 seconds. Add 4 oz bay scallops and sauté until opaque (about 3 to 5 minutes). Fold into risotto.
• 2 cups baby spinach sautéed in 1 tsp olive oil

Snacks

• 8 oz minestrone with 2 Tbsp grated Parmesan
• 4 oz all-natural rice pudding topped with 1 Tbsp dried tart cherries

Day 2

Breakfast

• 5.3 oz 2% Greek yogurt with honey, 1 sliced banana, 1 Tbsp chopped walnuts

Lunch

• 2 oz smoked turkey slices, ½ sliced apple, 1 slice Cheddar and 1 Tbsp honey mustard on 2 slices whole-wheat bread
• ½ cup cucumber salad (sliced cucumbers drizzled with white vinegar and seasoned with salt and pepper)

Dinner

• Chinese food takeout: 8 oz ginger chicken with broccoli, 5 oz garlic sugar snap peas, ½ cup brown rice

Snacks

• ½ cup soft-serve chocolate ice cream
• 1 cup cantaloupe chunks and 1 cup pineapple chunks, topped with ¼ tsp chopped mint

Day 3

Breakfast

• Strawberry French toast: Dip 1 slice whole-wheat bread into 1 large beaten egg. Fry in 1 tsp butter over medium heat until golden, 2 to 3 minutes, turning halfway. Top with 1 cup sliced strawberries tossed with 1 tsp sugar.
• 8 oz nonfat or 1% milk

Lunch

• Southwestern veggie burger: Prepare 1 black-bean veggie burger according to package directions. Serve on whole-wheat hamburger bun with ¼ sliced avocado, tomato and onion slices, and 1 Tbsp barbecue sauce.
• 10 blue-corn tortilla chips

Dinner

• Cranberry-chicken couscous: Combine ¼ cup dried cranberries, ¼ tsp curry powder and ½ cup chicken broth. Bring to a simmer. Add ¼ cup whole-wheat couscous. Cover, remove from heat and steam for 10 minutes. Add 4 oz cubed grilled chicken breast and 1 Tbsp chopped fresh parsley; toss.
• 1 cup string beans with 1 tsp olive oil

Snacks

• 16 oz light mango smoothie (Try Jamba Juice Jamba Light Mango Mantra, or make your own smoothie by blending ½ cup frozen mango chunks with ½ cup calcium- and vitamin D-enriched orange juice and ½ cup nonfat vanilla yogurt.)
• 1 oz cinnamon-brown sugar roasted almonds

Day 4

Breakfast

• 1 cup whole-oat cereal (such as Cheerios), 1 cup blueberries, 2 Tbsp almonds, 8 oz nonfat or 1% milk

Lunch

• Small 3-bean chili and ½ roast beef sandwich with wasabi (spread 1 Tbsp wasabi mayonnaise on ½ kaiser roll and top with 2 oz lean roast beef, ½ tsp pickled ginger and romaine lettuce)

Dinner

• 4 oz meat loaf
  1 small baked potato with 1 Tbsp sour cream
  1 cup sliced carrots roasted in 2 tsp extra-virgin olive oil

Snacks

• 1 mini Babybel cheese and 1 apple
• 10 pretzel twists dipped in 2 tsp Nutella hazelnut spread

Day 5

Breakfast

• ½ cup cooked oatmeal with 1 tsp brown sugar and 1 Tbsp each dried cherries, dried cranberries and dried blueberries (or try Starbucks Perfect Oatmeal)
• 12 oz nonfat cappuccino

Lunch

• Peanut butter and banana pizza: Spread 1 whole wheat pita with 1 Tbsp peanut butter. Top with ½ sliced banana. Drizzle with 1 tsp honey and broil for 2 minutes.
• 8 oz nonfat or 1% milk

Dinner

• Mexican rice bowl: Toss ½ cup cooked brown rice with ½ cup each drained canned black beans and microwaved frozen corn. Top with ½ cup diced tomato, ¼ cup chopped onions, 2 Tbsp shredded Cheddar and ¼ cup chunky salsa.

Snacks

• Two 2¼-in. homemade chocolate chip cookies; 8 oz coffee with 1% milk
• 1 pear, quartered, sprayed with nonstick cooking spray and roasted at 400°F for 15 minutes, topped with ½ cup vanilla frozen yogurt

11 Satisfying Foods (Keep this list with you!)

1. Vegetable- and-bean-based soups and chilis
2. Fresh fruits and vegetables
3. Baked potatoes
4. Main-dish salads with vinaigrette
5. Lean broiled or baked meat, fish and skinless white-meat chicken
6. Brown rice, whole-wheat couscous risotto, pasta and polenta au naturel or with a light vegetable or tomato sauce
7. Whole-grain cereals
8. Small servings of olive oil, canola oil and butter
9. Small portions of natural tortilla and regular potato chips (Fat-free ones aren't satisfying)
10. Mini-servings of cookies, ice cream and brownies
11. Coffee, tea, nonfat cappuccinos and lattes

For a few more get-real tips when it comes to dieting, check out The Get Real Diet Plan.

Do you have a spare tire, love handles, or a belly bulge left over from the holidays? Or maybe it’s been accumulating for more than a few holiday seasons? Did you have your cake, drinks, cookies and turkey dinner – and eat them too? Don’t fret. Here are a few simple tricks from my best-selling book: The Life Force Diet(Wiley, 2006) that can help you start the New Year on the right—and maybe lighter—foot:

1. Drink plenty of water throughout the day to beat dehydration. Alcohol consumption, fatty foods, and insufficient water are some of the main reasons people feel “hung over” and heavy from the holidays. Every cell in your body needs adequate water to function properly so try to drink at least 2 Litres a day to flush fat and toxins out.

2. Take a high-quality B-complex and vitamin C supplement, both of which are depleted by alcohol consumption and stress—and chances are you had both during the holidays.

3. Eat fruit in the morning on an empty stomach—fruit is the best food to keep the lymphatic system cleansed and moving properly. The lymphatic system is what I call “the body’s version of a street-cleaner”—it sweeps up toxins, fat, and the by-products of bodily processes to lessen pain, inflammation, cellulite, and toxic overload in the body.

4. Eat a large green salad for lunch and dinner if you’re having dinner at home. And if you just can’t stand another salad, wrap it up! Put lettuce, sprouts, avocado, tomato, and cucumber (or some combination of these) in a wrap. Add a dash of sea salt and freshly cracked peppercorns and you have a delicious meal in a hurry.

5. Eat a small healthy snack every two hours to stabilize blood sugar. Wild blood sugar fluctuations can deplete your energy, cause weight gain, intensify food cravings, and depress your immune system, making you more vulnerable to those cold and flu bugs found in droves in the winter months. My preferred option is raw, unsalted almonds—they’re loaded with calcium and blood-stabilizing fiber and protein. Eat 10-12 as a snack between meals.

By Michelle Schoffro Cook on Intent.com

Are you a controlled or clean-plate club eater?

Do you find yourself eating less while at work then ending your day by eating a day’s worth of calories like ice cream, bag of chips or chocolate bars? This has been a common problem of busy employees, housewives and students.

Here are tips that can help you prevent eating at night, which sabotages one’s weight loss progress.

Consider timing of your dinner and sleep.

After three to four hours, you can hear your stomach growling, which signals hunger. During the time you are awake, you continuously burn more calories as compared to when you’re asleep because the body system requires more calories.

If you sleep at around 10 p.m., have dinner at 7 p.m. However, if you are a late-night sleeper, delay dinner to 9 or 10 p.m. to prevent eating unhealthy snacks.

Eat every three to four hours, depending on your schedule and hunger pangs. If you follow an 8 a.m.-5 p.m. work schedule, have breakfast at 7:30 a.m. then eat lunch at 12 noon. You can have a 100-150 calories worth of mid-morning snack if you get hungry or if you are physically active. At 3 or 4 p.m., have a calorie-controlled snack to avoid overeating at night. Have dinner at 7 or 8 p.m. if you sleep at 10 or 11 p.m.

Sleep on time. This will break your late-night eating habit.

Set a moderate calorie-allowance for dinner.

I always advise my clients not to eat more than 500-600 calories at breakfast, lunch or dinner to avoid extra calories, feel empowered while trying to lose weight and practice self-control.

A 500-calorie meal is equivalent to a half cup of rice (100 calories); palm size of grilled chicken or fish without the skin (approximately 100-150 calories depending on add-ons); cup of fresh green salad with 1 tbsp low-fat dressing (approximately 100-150 calories); and fist-size fruit (approximately 50 to 80 calories). Calories will increase by 100-150 more calories if oil is used or pork and beef will replace seafood or poultry.

Have late-night snack only if you can control your eating portion.

Controlled eaters

According to Heather Bauer and Kathy Mathews, authors of the book “The Wall Street Diet,” only dieters who are classified as controlled eaters can eat occasional evening snacks worth 80 calories like a medium apple, sugar-free Jell-O, 2 slices of turkey, light yogurt or low-calorie popsicle. They stop eating when full, are satisfied with a handful of chips and have similar eating patterns on weekends and weekdays.

The other type is the clean plate-club eater. If you are classified in this category, you eat fast, always finish your plate, often tempted by sugar and carbohydrates, find it difficult to control eating at night and drink less water.

Have a fruit after dinner and drink lots of water instead of flavored drinks or sodas.

Plan your night.

Make drinking water available at your room.

Don’t keep snacks inside your house.

If you have the tendency to crave for food, ask support from your husband/wife after dinner to remind you of your goals.

Distract yourself from thinking about food by watching television shows not related to food, reading your favorite book or preparing your things and clothes for the next day.

By Mitch Felipe-Mendoza E-mail the author at mitchfelipe@gmail.com

8 Fat fighting foods

Want to lose weight as you chow down? Your wish is granted! Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!

Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in theInternational Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Go nuts!

Berries "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.

Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M.

Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad.

Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.

Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.

Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.

Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!

For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods atSelf.com.

By Lucy Danziger, SELF Editor-in-Chief

Caring for your kidneys to avoid stone formation

Philippine Daily Inquirer

Do you have frequent severe cramps in the lower back? Are you always in pain when urinating? Is your urine cloudy or bloody? If you answered yes to any of these questions, you might have a kidney disorder.

Kidney disease is one of the top 10 causes of death in the Philippines, according to recent studies. Every year about 120 Filipinos in every 1 million develop kidney failure due to stone formation.

One of the most painful kidney disorders is kidney stone—when hard pebble-like lumps develop from crystals that separate from the urine within the urinary tract. Calcium combined with oxalate or phosphate is the most common kidney stone. Another type of stone is struvite, which is caused by urinary tract infection.

Furthermore, stones occur more frequently in men than in women. However, people with a family history of kidney stones are also likely to develop stones. Kidney stones can also be associated with external factors like diet and lifestyle. Foods high in protein, fats, phosphorus, and sodium usually disrupt the kidneys’ natural process of filtration.

Plenty of water, healthy diet

To prevent formation of kidney stones, have a healthy diet and drink plenty of water. Also, avoid salty and spicy food additives or flavor enhancers.

Kidney stones can now be easily treated with modern advancements in healthcare. The most common kidney stone removal procedure is through extracorporeal shock wave lithotripsy (ESWL). It uses shock waves to break kidney stones into small specks to make them easily move through the urinary tract and out from the body.

Instead of undergoing surgery, a noninvasive treatment is recommended by doctors like taking oral medications that can break down the formation of calcium and uric acid stones and lead to faster recovery.

You can consult a doctor about such preventive medicine.

If you have more than one kidney stone, especially if you have a family history of stones, you are more likely to have kidney stones again. But you can take steps to help prevent them:
Drink more fluids. Try to drink enough water to keep your urine clear, about 8 to 10 glasses of water per day. Slowly increase how much you drink, perhaps adding one more glass of water a day until you are drinking 8 to 10 glasses a day. This slow increase will give your body time to adjust to the extra fluids. You are drinking enough water when your urine is clear or light yellow. If it is dark yellow, you are not drinking enough fluids. If you have kidney, heart, or liver disease and have fluid restrictions, talk with your doctor before increasing how much you drink.
Change your diet. This may be helpful, but it depends on what is causing your kidney stones. Your doctor may do more tests before deciding whether changing your diet will help reduce your risk for developing another stone. The results of these tests may suggest that it could be helpful to do one or more of the following:
Increase how much fiber you eat. Fiber includes oat bran, beans, whole wheat breads, wheat cereals, cabbage, and carrots.
Eat less beef, pork, and poultry.
Eat a moderate or high amount of calcium-rich foods, such as dairy products. Getting your recommended amounts of calcium, combined with a diet low in sodium and protein, may decrease your risk of kidney stones.
Try not to drink grapefruit juice. Drinking grapefruit juice may increase your risk for developing kidney stones.
Avoid foods that are high in oxalate, such as dark green vegetables, nuts, and chocolate.
Try not to add salt when you cook or eat. Try removing the salt shaker from your table.

What to do when you get tired of gym workout

By Mitch Felipe
Philippine Daily Inquirer

IT IS important to find purpose or meaning in the exercise you do to make it a lifelong habit.

Running, for example, is a type of purpose-driven exercise since you can go 5 kilometers, 10 km and up to 42 km or even more. Do cross-training activities because they will bring progress to your performance, fitness level, weight and health condition.

Relate the benefits you can get from cardio machines to your situation.

Can you imagine yourself using an elliptical trainer or recumbent bike for 20 to 40 minutes every other day for the rest of your life? Some people might get bored with these machines especially if they can’t understand the essence of the workout. But it’s a different story for an athlete advised to incorporate a 20 to 30-minute elliptical machine in his weekly program for cross-training purposes, which will improve his sports performance.

As a runner, I can last a 5 to 7-km run on a treadmill once or twice a week because I am aware how it will maintain or improve my marathon goals. Otherwise, I might always find an excuse to discontinue treadmill runs especially during rainy days.

Why one quits

One of the reasons health club members quit is because they just follow an exercise program designed by a trainer without knowing its purpose. If you want to finish a 30-minute recumbent bike, understand how applicable it is to your current situation. Its benefits include getting stronger thighs for outdoor cycling or improved endurance for an adventure vacation trip which involves a lot of walking, cycling and climbing.

Focus on improving your fitness level and performance when joining classes.

Many group exercisers believe that exercise classes are the solution to excess weight.

If you want to make group classes a part of your lifelong exercise commitment, balance them. Indoor cycling will improve and challenge endurance and lower-body strength. Martial arts-inspired classes which include punches and kicks will improve balance, core control, coordination, and whole-body strength. Mind-body classes like yoga or Pilates will improve breathing, awareness, core strength, balance and flexibility, which are all important for injury-prevention and sports performance.

Have the right expectations when getting a trainer.

What you need is someone to influence and inspire you to change for the better, aside from getting a great strength-training session.

A trainer can help you stick to your exercise habit only if you are aware of your present goals. Look for a trainer who will motivate you to make progress even without his services, who is passionate about your improvement and ready to help as you face anticipated difficulties along the way like boredom, lapses, and burnout.

E-mail the author at mitchfelipe@gmail.com.

Workplace dont's

By Ed Biado

Do your co-workers hate you and you don’t know why? Or maybe they don’t hate you, but they talk about something that you do—something that is so regular for you that they somehow find repulsive. Maybe you’re guilty of doing one of these things:

Being on Facebook all day. Sure, you may have some downtime and Farmville is just too fun to resist. But you can’t have multiple status updates, sent app invites, and game level-up bragging notifications all day without your co-workers thinking you’ve been slacking off. They are your Facebook friends, remember? They’ll know that all you’ve been doing since lunch is harvesting your crops.

Surfing porn or do anything porn-ish. Some offices have firewalls that restrict certain Web sites. Others have security measures in place to detect and even take a shot of your screen when you visit inappropriate pages. Don’t be called by your superior for being a pervert. Please, keep it clean. Also, distasteful jokes, remarks, and actions of any kind may be reason for termination.

Being such a baby (part one). That means, don’t whine about every little thing. Your job may be tedious and difficult at times, but it isn’t enough reason to complain about it all day every day. Doing so only demoralizes the people around you and also irritates them. If complaints are all you can talk about over lunch, no one will sit with you.

Being such a baby (part two). Or kid-like, for that matter. Pettiness is not exactly against office policies, but it’s a way to turn your co-workers off. Don’t make a big fuss if someone borrowed your stapler and forgot to return it. Be adult and professional about it. If they act like a big baby about it, it’s their problem. You can take pride in taking the high road.

Being a bully or a clown. It’s all too juvenile to play pranks on or pass mocking and/or insulting remarks to co-workers. The office is a professional setting where the primary objective is to get things done. If it’s April Fool’s Day and your office encourages a harmless joke, that’s fine. But don’t pull one at an important conference with prospective clients.

Having an annoying ringtone. If you must, keep it on the low (really low, please). Irritating ringtones include your boyfriend’s voice saying, “Baby, pick up the phone,” or any tween-oriented song that’s overplayed on the radio. You’re not gonna get much respect from your co-workers like that. Setting your phone on vibrate in the office is the most professional thing to do.

Sucking up to the Man. It’s okay to have a healthy rapport with your co-workers and superiors. But being a suck-up doesn’t really help as most bosses know how that game is played. It’s actually quite damaging as other people in the office are only gonna respond to it with raised eyebrows.

Treating the office like it’s your bedroom. Blankets and pillows are not supposed to be in the office. If you have back problems and require extra support for your chair, it’s fine to have a small pillow. But spreading a sleeping bag on the floor during your lunch hour isn’t exactly recommended; neither giving yourself a mani-pedi nor squeezing pimples. And another thing, don’t walk around barefoot. If you can’t bear to wear your five inches for the entire eight hours, have a sensible two-inch substitute.

Blasting the stereo. If music is gonna help you concentrate, go ahead and play something. But do wear headphones. Other people may not appreciate your music. Worse, it may distract them and prevent them from doing anything productive.

Being the stereo. That means, don’t sing out loud, don’t hum out loud, don’t read e-mails out loud, and don’t practice speeches out loud. The long and short is, don’t do anything out loud. Again, it’s irritating to other people minding their own business. Another thing you shouldn’t do is start non-work-related conversations all the time. A little chitchat is fine to take the edge off. But if that becomes the reason that work isn’t getting done, then, Houston, we have a problem!

Mushrooms help prevent allergies

By Cory Quirino

Philippine Daily Inquirer

THE “BER” months have arrived and this means cooler temperatures and longer nights. During this time, your body begins to adjust to the changes. With every season, there’s a host of health challenges.

Allergies

Allergies come in many forms and symptoms and the causes are many such as MSG, food-coloring preservatives, eggs, chicken, seafood, peanuts, alcohol, chocolate, environmental chemicals, pollution, dust, mold and spores, pets and animal hairs. Not only people get allergies. Even animals do, would you believe? Your pet could be allergic to something if it keeps sneezing.

If you have an allergy, it is best to see your doctor. Ask about a blood test that will provide you with an accurate reading of your sensitivity to certain substances. The ImmunoCAP machine from Sweden can detect allergies and auto-immune diseases like lupus and rheumatoid arthritis within the day. It is available at Makati Medical Center, Asian Center, Medical Center and UP PGH. (For more info, call Trianon at 815-3239.)

A surefire preventive measure is to maintain a clean environment. Studies have shown that the greatest cause of allergies is unclean surroundings. Do you know that every day, your body is bombarded by fungus and microbes? Your best defense is to keep your immune system in good condition. Remove all the irritants inside your home.

One of the best ways to rid your residence of pests is the latest, state-of-the-art air and room cleaning system called Hyla NST, a portable heavy-duty cleaning machine. It is a 4-in-1 equipment – air purifier, vacuum cleaner, floor polisher and more importantly a bed, carpet, curtain and upholstery cleaner. It literally sucks out the dirt and dust mites. (Dust mites are one of the main causes of asthma, rhinitis and respiratory ailments.)

Air is drawn into the cleaner with a rotating separator that turns an amazing 25,000 rpm/second or 416 times a second. It successfully removes dust particles from the air and binds them to water inside the machine. The end result is pure cleanliness.

Annie Santos, a 54-year-old housewife, had been suffering from severe asthma for 10 years. Each time she’d have an attack, she would have to be rushed to the emergency room. Upon discovering the Hyla cleaning system, her bed has been cleansed of dust mites and she has since banned her pet dog from sleeping in her bedroom. Her trips to the emergency room have stopped. (Call Rotarian Gerry Gamez of Gammonco Trading Co. for a free demo, 092-28903367.)

According to Dr. Earth Mindell’s “Vitamin Bible for the 21st century,” a nutritional defense versus allergies includes vitamin B complex, 50 mg, twice a day; pantothenic acid, 500 mg, twice a day, Vitamin C, 1000 mg, once daily.

According to Japanese and Chinese traditions, reishi, shiitake, maitake, agaricus and cordyceps are also effective. This is surprisingly found in a 5-in-1 supplement called Multi Five. (Call World of Wellness, 332-3864/723-3878.)

Anti-allergy regimen

1. Wake up in the morning with happy thoughts and a smile on your face.

2. Drink one cup of lukewarm water with 1 tsp apple cider vinegar and 1/2 tsp honey.

3. Drink 2 full glasses lukewarm water. Drink water every 1 1/2 hours until bedtime.

4. Increase hydration through juicing (fresh is best).

5. Eat healthy.

Affirm today: “I am healthy and happy.”

Love and light!

Best fruit diets

By Harold Geronimo

I’m a self-proclaimed gym addict, but at the same time, I love eating fruits. While fruits supply the necessary nutrients for the body, a lot of my friends tell me that most fruits have high sugar content that is also considered unhealthy. So I consulted with Karen Fajardo, resident nutritionist and dietician of Fitness First SM Megamall, to know the real score about fruit diet and what are the fruits that may compliment our workout without having to worry about gaining some extra pounds when I consume them. She says it is important to consume three different kinds of fruits for 5 to 6 servings everyday to complete a daily balanced diet.

1. Apple

They say “an apple a day keeps the doctor away.” While this holds true, do you also know that it is the safest fruit to eat before or after every workout? An apple contains one of the lowest sugar levels and Glycemic Index (GI) among all fruits. Studies show that apples reduce blood cholesterol levels and control one’s appetite to crave for more food. Low GI level diet, on the other hand, slowly trickles glucose into your blood stream to keep your energy levels balanced so you will feel fuller longer between meals. It is also a rich source of dietary fiber that aids digestion and promote weight loss. Apples are also rich sources of phytochemicals that act as antioxidants. They are found to play some roles in inhibiting age-related problem and preventing wrinkles, giving you that young-looking skin to compliment a lean, toned body. It is advisable to eat one to two regular-sized apples daily.

2. Pear

Just like apples, pears are ideal for weight management. They contain fiber and water that easily fills up an empty stomach, thus controlling one’s appetite to crave for more food. It also prolongs physical endurance due to its low GI carb level. Its high fiber content also helps in the slow release of sugars into the body, thereby helping maintain a steady blood sugar level. Pears also contain anti-oxidant nutrients that help boost the body’s immune system. They also contain high level of boron which helps the body retain calcium for stronger bones. Studies also reveal that pears help relieve pains due to various inflammation problems. Eat at least one pear a day before workout.

3. Pineapple

When it comes to fiber content, pineapples have one of the highest among all other fruits. Fiber-rich fruits allow healthy digestion and help people lose weight easily. It compliments every workout routine as it also provides the adequate energy for the body to burn. Pineapples are also rich in phytochemicals that shield the body from free radicals that cause cancer. They also contain Vitamin C that helps boost the body’s immune system for diprevention. But it is always recommended to eat one serving of fresh pineapple than canned slices. It is also better to eat it in fruit form than juice to maintain its beneficial high fiber content. One serving is equivalent to one slice of a regular-sized pineapple.

4. Banana

I often see my gym mates eating bananas after working out. So I got curious about the banana diet. I found out that bananas are known to be energy-boosters. They replenish the amount of energy that has been used up by the body during heavy workout. It is also rich in potassium that regulates blood pressure. It is advisable to consume one to two bananas within 30 minutes to one hour after your workout. Take note, however, that eating bananas before workout may not be advisable. Instead of consuming energy-rich bananas, it is recommended to take protein-rich foods and complex carbohydrates such as rice and bread in preparation for your workout.

5. Orange

Don’t squeeze the orange too much as most of this fruit’s fibers may be diminished. Just like any other fruits, it is always best to consume oranges in their whole form instead of juice. But if you want to take it in liquid form, you should always include the pulps and never add sugar to sweeten the taste. The more natural it is, the better, so you get all the vitamins and minerals needed for your healthy body. Oranges are naturally low in sugar compared to watermelons and grapes, so you don’t have to worry about shooting up your blood sugar levels. Orange pulps are rich in fiber that is essential in weight loss and food digestion, perfect for those who are on strict diet. Oranges also have the highest Vitamin C content, making it the best immune booster to combat any form of sickness.

Ikura, an extremely nutritious food

Ikura is the roe (eggs) of the spawning Chum salmon. These large, red succulent eggs are pleasantly mild and perfectly firm in texture. Ikura is extremely nutritious food; in addition to being extremely high in vitamins A, D and E, it is also full of essential amino acids and Omega-3 fatty acids. It is processed and graded extensively with the aid of Japanese technical consultants, who are experts in assessing the quality of Ikura. The specific grade of the roe is dependant on a variety of variables including size, colour, and time of delivery of the fish themselves. The procurement of Ikura is directly based upon the Pacific Salmon fishery. The commercial salmon fishing fleet is strictly controlled on where, when and how they fish. It employs selective harvesting techniques which, in conjunction with close monitoring of run size and catches, allow for optimum escapement levels. This conservation-based fisheries management regime permits the controlled harvest of more abundant wild salmon stocks while protecting weaker ones as they rebuild. Additional scientific studies have provided other information on the benefits of Omega-3 oils for individuals with arthritis, psoriasis, ulcerative colitis, lupus erythematosus, asthma, and certain cancers. Research studies have consistently shown that Omega-3 fatty acids delay tumor appearance and decrease the growth, size, and number of tumors.

Every second well spent

It's my off today from work and I'm starting to get excited to spend the rest of the day with wife. I started with a hot steaming coffee and checked for some emails. I always wonder why when you're taking your day-off from work, time passes so quick when you're just at home. Makes me a little uncomfortable so I always spend the rest of every minute okay. I'm also sometimes discouraged in doing this blogging thing, but my wife inspires me to continue. She's truly a wonderful person. I have to move my body because I don't have much exercise these past days. It's time to move my body. Take a 15 minute warm-up and ready to hit the roads. It's also nice to bring my ipod with me to energize me with my kind of music. Feels so good after a long jog around the village. People are also very aware of their health today as I noticed a lot of joggers and also some taking a brisk walk. I felt the breeze a feeling of Christmas season coming just around the corner. So relieved as I got home when my wife surprised me with her special fruit medley kind of a salad she bought from the market this morning so fresh. Not to mention I'm gonna add some calories again, guilty pleasures actually. Fresh apples, kiwi, pineapple, sweet mango, grapes, cantaloupe, watermelon, sweet corn, gelatins, and milk for calories? delicious anyway. I love fruits. How I wish that today's never gonna end.

Taking shots of Wheatgrass juice

Wheatgrass refers to the young grass of the common wheat plant, Triticum aestivum, that is freshly juiced or dried into powder for animal and human consumption. Both provide chlorophyll, amino acids, minerals, vitamins, and enzymes. Claims about wheatgrass' health benefits range from providing supplemental nutrition to having unique curative properties. Some consumers grow and juice wheatgrass in their homes. It is often available in juice bars, alone or in mixed fruit and/or vegetable drinks. It is also available in many health food stores as fresh produce, tablets, frozen juice and powder.

History

The consumption of wheatgrass in the Western world began in the 1930s as a result of experiments by Charles F. Schnabel and his attempts to popularize the plant.
Schnabel, an agricultural chemist, conducted his first experiments with young grasses in 1930, when he used fresh cut grass in an attempt to nurse dying hens back to health. The hens not only recovered, but they produced eggs at a higher rate than healthy hens. Encouraged by his results, he began drying and powdering grass for his family and neighbors to supplement their diets. The following year, Schnabel reproduced his experiment and achieved the same results. Hens consuming rations supplemented with grass doubled their egg production. Schnabel started promoting his discovery to feed mills, chemists and the food industry. Two large corporations, Quaker Oats and American Dairies Inc., invested millions of dollars in further research, development and production of products for animals and humans. By 1940, cans of Schnabel's powdered grass were on sale in major drug stores throughout the United States and Canada.

Cultivation

Schnabel's research was conducted with wheatgrass grown outdoors in Kansas. His wheatgrass required 200 days of slow growth, through the winter and early spring, when it was harvested at the jointing or reproductive stage. It was at this stage that the plant reached its peak nutritional potential; after jointing, concentrations of chlorophyll, protein, and vitamin decline sharply. Harvested grass was dehydrated and made into powders and tablets for human and animal consumption. Wheatgrass grown indoors in trays for ten days contains similar nutritional content. Wheatgrass grown outdoors is harvested, dehydrated at a low temperature and sold in tablet and powdered forms. Wheat grass juice powder (fresh squeezed with the water removed) is also available either spray-dried or freeze-dried.

Usage

The average dosage taken by consumers of wheatgrass is 3.5 grams (powder or tablets). Some also have a fresh-squeezed 30 ml shot once daily or for more therapeutic benefits a higher dose up to 2–4 oz taken 1-3 times per day on an empty stomach and before meals. For detoxification, some users may increase their intake to 3–4 times per day. It should be noted that consumers with a poor diet may experience nausea on high dosages of wheatgrass. Outdoor wheatgrass is harvested for a few days each year from plants grown in the "bread basket" regions of the US and Canada. Winter wheat requires more than 200 days of slow growth in cold temperatures to reach the peak nutritional content. Even after that length of time, the plant is only 7 to 10 inches high.

Health claims

Proponents of wheatgrass make many claims for its health properties, ranging from promotion of general well-being to cancer prevention and heavy-metal detoxification. None of these claims has been substantiated in the scientific literature, though there is some evidence in support of the beneficial effects of chlorophyll in the human diet.

Wheatgrass vs. common vegetables

Wheatgrass proponent Schnabel claimed in the 1940s that "fifteen pounds of wheatgrass is equal in overall nutritional value to 350 pounds of ordinary garden vegetables", a ratio of 1:23. Despite claims of vitamin and mineral content disproportional to other vegetables, the nutrient content of wheatgrass juice is roughly equivalent to that of fresh vegetables (see table 1).
Wheatgrass is thought to be superior to other vegetables is in its content of Vitamin B12, a vital nutrient, though the vitamin is not contained within wheatgrass but is a byproduct of the microorganisms living on it.

Detoxification

Another common claim for wheatgrass is that it promotes detoxification. The limited data in support of that claim applies to most green vegetables.

Chlorophyll

As the chlorophyll molecule is structurally similar to hemoglobin, it has been argued that wheatgrass helps blood flow, digestion and general detoxification of the body. These claims have not been substantiated. However, some research exists that relates diets high in chlorophyll, present in higher concentrations in green leafy vegetables, with lower rates of colon cancer.

Wheatgrass juice recipes:

Of course, there's still the problem of taste. For some people, it's an acquired one. For others, they never quite learn to like it. Still others can barely choke it down. If one of these last two is you, never fear. Wheatgrass juice can be blended into other juices in such a way as to leave even the most skeptical of drinkers licking his or her lips. Of course, experimentation is key, as you'll have to discover for yourself what tickles your personal palate, but here are a few ideas to get you started.
For each of the juices, all you need is the fresh, whole fruit or vegetable indicated, your wheatgrass crop (measured in inch rounds), and your juicer. For smoothies, you will also need a blender or food processor. Wheatgrass can also be added to any of your favorite smoothie recipes.

Green Juice
3 stalks celery
2 medium cucumbers
5 fresh spinach leaves
½ cup fresh parsley
3-inch round wheatgrass
water as needed
Cut up celery and cucumber into chunks small enough to fit through your juicer. Juice and dilute with water as necessary for texture and/or taste.

Veggie Delight
3 stalks celery
2 large carrots
1/2 red beet
5 fresh spinach leaves
1/2 cup alfalfa sprouts
1/2 cup parsley
3-inch round wheatgrass
water as needed
Cut up vegetables into chunks small enough to fit through your juicer. Juice and dilute with water as necessary for texture and/or taste.

Applegrass
3 medium apples
3-inch round wheatgrass
water as needed
Chop apples to fit through juicer. Juice and dilute as needed.

Orange-grass
2 oranges
2 large carrots
3-inch round wheatgrass
Chop carrots to fit through juicer. Juice and serve.

Wheatgrass Whirl
2 oranges
1 banana
½ cup fresh berries
2-inch round wheatgrass
1-2 cups ice cubes
Juice orange and wheatgrass, then add with all other ingredients to blender and process until smoothie texture.

Source: http://en.wikipedia.org/wiki/Wheatgrass

Recipe source: http://hubpages.com/hub/Wheatgrass