LOW FAT Diet

For a regular healthy diet, it is recommended that of the total calories eaten, no more than 30% should come from fat. However, certain diseases and medical conditions can make it difficult for the body to tolerate even that much fat, so a low-fat diet may help people with these conditions. Such conditions include gallbladder disease, malabsorption of nutrients, and fatty liver.

A study conducted last 2006 shows little evidence that following a low fat diet reduces the risk of breast cancer, colorectal cancer, or even heart disease. Still the best way to reduce the risk of cancer and heart disease is to have a regular mammogram and screening for colorectal cancer as well as having regular check-up with a doctor. And just include in the diet low in fat and cholesterol.

What foods are high in fat?

1. Dairy foods (whole milk, ice cream, creams)
2. Fatty red meats
3. Butter is not only high in fat, but saturated fat as well
4. Oils are fat, although some may have lower saturated fat.
5. Egg yolks, which are particularly high in cholesterol.
6. Cheese
7. Processed meats (sausage, salami, hot dogs, bologna)

What are some foods that are low in fat and better to eat?

1. Fruits
2. Vegetables
3. Fish and shellfish
4. Cereals, rice
5. Pasta
6. Nuts and seeds
7. Vegetable oils are preferable to butter

But I suggest, the best way to reduce risk of diseases and to have a healthy lifestyle, have a well balanced diet, control weight, and have a regular exercise.

Red Wine Slows Aging Process?

Is red wine the fountain of youth or a potent poison? Is enjoying a glass of red wine with dinner each evening beneficial to your health? Current research suggests that a glass of red wine each day may be providing you with more than just a little relaxation. Researchers say they've identified how a compound commonly found in red wine, peanuts, and grapes slows the aging process while increasing maximum lifespan.

The compound is called resveratrol -- a natural antioxidant, commonly found in plants (fruits and nuts, especially in red grapes, mulberries, raspberries, and peanuts) –may be able to replicate this process, allowing cells to live longer. For years, researchers have found that moderate red wine consumption may be beneficial to more than just your heart. Studies show that reservatrol reduces risk of cancer (inhibits tumor development), atherosclerosis, heart disease, and brain diseases such as Alzheimer's disease -- all diseases that are more prevalent as we age.

For over 10 years, research has indicated that moderate intake of alcohol improves cardiovascular health. In fact, in 1992 Harvard researchers included moderate alcohol consumption as one of the "eight proven ways to reduce coronary heart disease risk." However, research has suggested that specifically red wine is the most beneficial to your heart health. The cardioprotective effect has been attributed to antioxidants present in the skin and seeds of red grapes.

A four-ounce glass of wine is equivalent to one serving. Men will benefit from consuming one to two servings per day. Women should consume only one serving per day to reap the maximum benefits. This is not to say that you should start drinking alcohol if you presently do not. Occasional or binge drinkers have higher mortality rates than those who drink moderately on a regular basis. In those who consume three or more drinks per day, there is an increased risk for elevated serum triglycerides (fat in the bloodstream). Long-term, excessive alcohol consumption can damage nerve cells, the liver and the pancreas. Heavy drinkers are also at risk for malnutrition, as alcohol may substitute for more nutritious foods. Just have a regular, moderate consumption of red wine. CHEERS!!!

Stretch and Shine

Starting your day with a few stretching exercises not only increases your flexibility and blood circulation, it also prepares your body for the rest of the day. “Wired as an instinct from our hunting days, morning stretching prepares our body for our daily tasks,” says physical therapist Rosauro Peciller, Jr. After six to eight hours of rest from the night before, our bodies need a wake up call, signaling that it’s time for some work. “This simple act renews blood supply to our muscles and stimulates joint lubrication to allow ease in movement,” says Peciller. To maximize each stretch, make sure to follow these tips:

1. WARM UP. Rev up your muscles by doing light aerobic exercise for five minutes (like jogging or walking in place) before stretching to prevent you from straining your muscles.
2. DON’T GO OVERBOARD. Gently ease yourself into the stretch and relax (don’t push too hard or bounce!) You’re after a stretch in the muscles –not pain.
3. BREATHE RIGHT. Don’t hold your breath! Inhale deeply while preparing to do the stretch, exhale as you execute it.
4. HOLD IT. Keep the stretch for 20 to 30 seconds. Any shorter and you won’t get any benefit from the stretch, but longer than that might cause injury.
5. GET INTO IT. Close your eyes and stay with it. Enjoy the warm feeling that comes with a good stretch (instead of rushing off to the next one).

SOURCE: Marie Claire, April 2006

Feeling Stressed Out???

Stress is an inevitable part of our daily life. We all have stress sometimes. What causes stress for some people may not be stressful to others. Sometimes stress is helpful –it can encourage you to get things done. But of course you have to manage and control stress to keep it within certain limits. However, long term stress may be harmful to our body. It increases the risk of some diseases like depression and heart disease.

Researcher Walter Cannon recognized stress as a problem seven decades ago when he suggested that humans react to stressful events with physical and psychological responses that prepare their bodies for either "fight or flight." Stress also contributes to the development of alcoholism, obesity, suicide, drug addiction, cigarette addiction and other harmful behaviors.

If you’re looking for some relaxation techniques…try some of these…maybe this can help…

Get a massage

A good massage is not only relaxing, but it may also have some real healing benefits. Therapeutic massages can be given practically anywhere, ranging from a 15-minute massage of the shoulders and back for someone sitting in a chair to an hour-long, head-to-toe massage on a padded massage table.

Breathe in

You've heard of the expression, "take a breather"? Sometimes just five minutes of a little R&R (rest and relaxation) is enough to decompress. This little five-minute exercise was printed in Mademoiselle magazine:

1. Lie down in a dark, quiet room.

2. Take slow, deep breaths, consciously relaxing your feet, ankles and all the way up through your torso to your head and neck.

3. Imagine a place that's tranquil (Bermuda's nice); focus on that image for at least five minutes.

Say yes to yoga

Yoga is a system of exercises (called asanas) for attaining bodily or mental control and well-being. These exercises or postures, called asanas, can increase circulation, improve mobility and bring clarity of mind. There are different styles of yoga. Hatha yoga is probably the most well known in the United States. "Ha" means sun and "tha" means moon, so hatha yoga describes the practice used to balance your system.

In yoga, it is important to learn how to use the correct patterns of breathing to get the most out of your yoga session. The philosophy is that the breath, the mind and the body are so closely linked that whatever you do to one will affect the other. Correct breathing is practiced and observed before meditation and asanas. It's believed that correct breathing alone can relax your entire body, rid it of unwanted toxins and rid your mind of anger, stress, tension and worry.

There are thousands of yoga exercises. Consult a trained yoga teacher or seek medical advice from a doctor first before beginning a program.

Try Tai Chi

Tai Chi chuan (Tai Chi) is an ancient, widely practiced Chinese martial arts form. Like yoga, it is designed to enhance both physical and emotional well-being. Tai Chi consists of breathing exercises superimposed on a series of postures that flow into one another through connecting transition moves. These slow, graceful and precise body movements are said to improve body awareness and enhance strength and coordination while helping the practitioner achieve inner peace.

Advantage to Tai Chi is its low risk of injury. Tai Chi movements are not overly strenuous and are done very slowly. Tai Chi classes, books and instructional videotapes are relatively inexpensive. And once you learn how to do Tai Chi, all you need is about 10 square feet of empty space to practice at home, in a park or even on the beach.

A sniff of lavender

Just about everyone has felt the powerful nudge of "smell memory" whenever they inhale the aroma of a favorite food. Perhaps it's fresh baked cookies that evoke childhood memories of baking with Mom.

That is the way aromatherapy works. Aromatherapy, which relies on the use of essential volatile oils of flowers and fruits to cause biochemical effects, has been proven to have positive effects on the mood. As volatile essential oils are inhaled, they activate receptors in the olfactory bulb at the top of the nasal cavity. These, in turn, induce nerve impulses, which travel rapidly to the brain, where they trigger responses in areas involved in heart rate, blood pressure, breathing, memory, emotions, stress levels and sexual arousal. When it comes to stress, lavender is supposed to be particularly uplifting.

Love Story

Today I feel like to write a love story. I hope this make sense. And could be as romantic as it could get. So let me start with:

CHAPTER I

They were high school classmates…They were close friends…They had two different lives. They never had the idea that someday they were going to be a couple. But it did! They were just enjoying each other’s company. But one time, they never saw it coming that they were in love with each other. It was hard for the two of them to start a relationship because both of their exes are their classmates and their friends. They don’t want to ruin the friendship just because of the relationship. But God was so good. They didn’t have the problem with their exes

When their relationship started, it was good. They were happy. But of course in their relationship, they had our ups and downs, especially when they were just starting; they were trying to adjust to the personality of each other. They love to eat, watch movies, strolling in the malls, listen to music, play computer games, surf internet. It was all good!

When they graduated from high school, they both enrolled in the same university and the same course. They had the same ambitions in life. So in that it made each other comfortable with one another. They helped and support each other in the decisions they made in their life. And as their relationship is maturing and becoming stronger, they only had one wish…for them to be together for the rest of their lives.

So now they are still studying and pursing their dreams. They are still happily together. Holding on and supporting each others arms.

I’ll end my story here for a while this story will be continued.

To Be Continued……